Why you should definitely include barbell squats in your gym schedule.
The old axiom that you need to do squats to have strong legs is just as true as the idea that you need to eat a lot to gain weight and do a lot of cardio to lose weight. These statements are only partly true, but squats can undoubtedly bring many benefits. Back squats, arm loaded squats, Bulgarian split squats, Jefferson squats, Zercher squats, prison squats, etc., any squat involves similar (albeit with some variations) biomechanical work that allows you to build muscle mass and increase the strength of the muscles of the lower half of the body.
To maximize the potential of such exercises, you need to carefully monitor the technique and perform the squat correctly, which will ultimately result in a long-awaited increase in muscle mass. It should also be noted that the first results will come only after several weeks of hard work in the gym, where you will have to perform one tedious repetition after another until muscle pain forces you to stop working. But even this is not the end: rest a little and get back to work. Correct range of motion, muscle form and function are not only essential to safe training, keeping you from getting injured and getting out of the game; they also build the muscle mass and strength you'll need to handle tomorrow's workload.
Below is a list of 20 benefits that squats provide. I would like to point out that these should not be taken as gospel or an immediate call to action, but I do think you will find this list helpful. So leave your ego out of the gym, squat correctly, and you might have a blast working your legs in your next workout.
1. Squats help build muscle throughout your body.: These types of exercises not only develop your quadriceps, calves and hamstrings, but also help your other muscles progress. By increasing the production of testosterone and growth hormone, squats provide the body with anabolic steroids, stimulating the growth of muscle mass. So if you want to increase muscle mass and strength, squats will help you with this.
2. Squats help burn fat: Muscles burn fat. The more muscle there is, the more fat it burns. By stimulating muscle growth, squats help you burn more fat. The more muscle you add to your frame, the more calories you'll burn during training and recovery. So if you want to lose weight, don't neglect squats.
3. Squats are incredibly functional.: Yes, you understood everything correctly, today, next to the good old squats, the trendy definition of “functionality” is often used. While squats used to be considered an exercise for well-trained athletes and professional bodybuilders, today people are no longer afraid to do squats, having appreciated all the benefits of this exercise. There are a huge number of ways to prevent injury while doing squats, and the benefits of this exercise are difficult to overestimate.
4. Squats help you stay mobile.: Besides simply increasing lower body strength and endurance, squats are great for keeping your entire body moving. Moreover, by performing squats with full amplitude, you will be able to develop all the muscles of your legs, as a result you will not feel tired in your legs and can easily withstand long-term loads during active rest and exercise.
5. Squats improve coordination.: This parameter goes hand in hand with increased mobility and mobility. Improved coordination will help improve strength skills and build muscle mass. This also applies to other exercises that involve different muscle groups, such as deadlifts, dumbbell curls, abdominal exercises, etc. In addition, squats will help set the stage for other leg exercises, such as single-leg squats , leg press and calf raise.
6. Squats help improve your performance.: Squats are valued not only for the fact that they help you build mass and improve the strength and endurance of your legs, but also for the fact that they increase the capabilities of your body as a whole, i.e. you will be able to run faster and jump further, for example. This is especially important for those who play sports, both professionally and on weekends as part of an amateur team. Squats help improve performance in a wide variety of sports. This is a truly universal exercise.
7. Squats help prevent injury.: Developing a large number of accessory muscles in the lower body, hips and lower back can significantly reduce the risk of injury when proper technique is followed. The squat forces the muscles to work together as a team, ensuring a stable body position and eliminating weak points so that the risk of injury is minimized.
8. Squats help develop core muscles.: During squats, the muscles of the central part of the body are involved, including the abdominal muscles. According to studies, squats can load the abdominal muscles even better than the usual crunches. So if you want to get six-pack abs, do squats.
9. Squats improve joint health: Squats improve joint health and reduce the risk of injury with proper technique. The hip, knees and ankle work together to lift the body. The load is distributed across all joints to reduce stress on individual joints. Straightening your legs, for example, places significant stress on your knees, increasing the risk of injury.
10. Squats are very practical.: Squats are not only functional, but also practical, which is great in everyday life. Working outdoors, playing with children, outdoor games such as basketball, all these activities will be much easier for you thanks to squats.
11. Squats can be done in a variety of ways.: From back squats to overhead squats, you can use any of a variety of options. Also, the positive effect of exercise can be enhanced in various ways, for example, using chairs, boxes and bandages, using high-repetition techniques, alternating work and pause, etc.
12. Squats cost no extra money.: This exercise does not require the use of expensive simulators and special equipment. You will only need or even a pair of dumbbells. Overhead squats, kettlebell and dumbbell squats require very basic equipment.
13. Squats can be done anywhere: At home, in the gym, even at a party! You can squat anywhere. You don't need a gym membership or expensive equipment, just do 100 simple squats or squats with your hands behind your head in your room, on the beach or in the park while jogging.
14. Squat rack is usually free: Assuming someone hasn't occupied it to do barbell curls. Most people today are embarrassed to work on a squat rack, preferring to train their legs separately. Leg training requires a lot of effort and focus to achieve noticeable results. While the leg machines may be busy, the squat rack is empty 90% of the time.
15. Doing squats prevents people from performing barbell curls in a squat rack.: We saw them all. These weirdos do arm exercises in a squat rack. Although this exercise can be done anywhere. Take a barbell, set the desired load and do your exercise. But these guys think they need a ready-made barbell, they're too lazy to pick it up off the ground, they want the barbell to be at a comfortable height so they don't have to bend over to get it. By the way, they like to complement their approaches with long pauses, during which you can spend a long time rummaging through your phone or chatting with other visitors to the hall. This needs to stop, doesn't it?
16. Squats develop strength qualities.: It takes a lot of strength to rise from the bottom of a squat. A variety of pressure points and a wide range of motion create a unique energy curve in the lower body that helps increase overall strength and endurance, which will benefit you in other exercises.
17. Squats are a great way to assess your form.: Have you made great progress in the bench press? Can you squeeze a ton during the shoulder press? Are you shaking your arms? What about squats? If you want to really evaluate yourself (and who doesn't?), try doing a deep squat. You don't stop halfway during a bench press, do you? And don’t you bend your arms halfway? So why should you not squat all the way?
18. Squats are a universal exercise.: The only exercise that uses approximately the same amount of muscle as the squat is the deadlift. Squatting is a habitual action that is very familiar to the human body.
19. Squats target the muscles in the back of your legs.: Today there is a lot of talk about the muscles in the back of the leg and how important they are in everyday life. Straightening your legs does not affect these muscles in any way. During squats, not only the quadriceps are involved, but also the thighs and calves. Also, we must not forget about the load that falls on the lower back, upper back and neck.
20. Squats increase flexibility.: Again, this versatile movement requires great flexibility. The higher the range of motion of your hips, calves, knees and ankles, the more effective the squat will be. Working on your figure will motivate you to further achieve and gain all the necessary knowledge.
