“Squats are one of the most effective functional exercises you can do for lower body strength,” says certified personal trainer Kim Perry, CPT. She explains that squats use multiple muscles at once, helping improve overall strength, stability and mobility—all benefits that carry over into daily activities like walking, climbing stairs and lifting groceries.Jill Quinn, PT, a personal trainer and health coach at QuinnEssentials Wellness Solutions, adds that squats mimic movements done in everyday life, which is one reason why they’re beneficial. “This functional exercise mimics movements like getting up from the couch, lifting suitcases or lifting heavy bags of mulch,” she says. Related: I Can't Stop Thinking About This Fitness Tip From Finland
Stand with legs approximately hip-width apart and toes slightly turned out. Keep your weight in your heels. Engage your core, take a deep breath and bend your knees, driving your hips back behind you to lower down into the squat.Exhale and straighten your legs while driving through the hips to come back to the starting position.
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How Often You Need To Do Squats To Notice a Difference
Now that you know how to do a squat correctly and what mistakes to avoid, comes the big question: How often do you need to do them to notice a difference? “For noticeable strength gains, consistency is key,” Perry says. To truly build lower body strength, she recommends doing squats two to three times a week.
“For maximum strength gains, aim for three to five sets of six to eight reps using heavy weights, which means the last few reps should feel very challenging. The goal is to challenge your muscles without compromising form,” she says.
If you do squats two to three times a week, your lower body will get stronger. “Squats are a foundational movement that benefits almost everyone, regardless of fitness level. Even doing a few well-executed reps a day can make a difference in your strength, posture and confidence over time,” Perry says.
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Sources:
Kim Perry, CPT, certified personal trainerJill Quinn, PT, personal trainer and health coach at QuinnEssentials Wellness Solutions Read More Details
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