How to do Squats?

What is SQUAT?

Squat is a lower-body exercise. Squat mainly targets thighs (quads, hamstrings) and glutes. It strengthens your legs, glutes and many other muscles. It improves lower body mobility and keeps your bones and joints healthy.


What happens if not done properly?

It is very important to perform this exercise properly and in the correct form, otherwise, it won’t activate the right muscle at the proper intensity. It also puts additional stress on ligaments and joints and also increases the risk of injury if not performed in the correct form.


How to perform Squat correctly?

  1. Stand tall & look straight.
  2. Put your feet shoulder-width apart.
  3. Point your toes slightly outwards.
  4. Tense your abs (as someone is going to punch you).
  5. Now sit back as you about to sit on the chair, don’t bend your knees.
  6. Move your butt backward as you descend and feel the weight shifting to your heels.
  7. Make sure that your knees are in line with your toes.
  8. Don’t round your back, it needs to be straight.


Who needs to avoid Squat?

Please avoid this exercise if you have knee injury/pain. For people above age 50, it is advisable to perform Squat with the chair.

If you experience difficulties performing a proper squat – take your time to work on mobility and correct form. Practice as much as possible and give importance to rest days. Rest days are equally important and it helps in recovering your muscles.



How many squats you should do in a day?

If you are a beginner, you make sure that your form is correct and you are not putting unnecessary pressure on your joints.

Start with the following numbers for the first week:




PM (facebook / Instagram )your videos for further assistance and form check.

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Do you need to perform Squats daily?

A squat is a very good exercise but that doesn’t mean that you should do it daily. It’s very important not to overdo this exercise and make sure you give enough rest to your muscles. You must always target to perform exercise in proper form. Quality is more important than Quantity.



Check out the video for proper form:



Push your butt back, look straight – Squat & stay healthy!