Squats are almost the quinoa of the exercise world. They are unassuming and not especially inspiring but they pack in goodness out of proportion to their nature.
There are so many benefits of squats it is difficult to overhype them. They are good for your core, your back, your thighs, glutes and calves. They help you build muscle, they also help keep your muscle mass to body weight ratio in the right sort of perspective.
Put in a nutshell, squats help you live longer. There is only one downside – you have to do them properly.
How to do squats properly
Do squats on a hard floor, not on carpet. Start by standing with your feet at slightly wider than hips. Your weight should be distributed between the heels and the balls of the feet. (To test, can you wiggle your toes?)
As you breathe in begin to move at the hip and push your butt backwards. You’re not bending the knees. The idea is to move from the hip so that the knees bend as a result.
Some find it helpful to choose a spot on the wall as a point of focus so that your head and chest stay in the right position. Keep your knees in line with your feet and your back straight.
When you’re good at this, your hip joint will be lower than your knees, but it might take a while to get there. Be gentle with yourself.
Breathe out as you stand back up.
Build up over time
Once you have started you will see benefits quickly, which will give you a powerful incentive to keep going. The goal is to make the ones you do count. Focus on quality and not quantity which will come in time.