Squatting Exercise: Health Benefits, Variation, How to Do?

Table of Contents

What is squatting exercise?

Squatting is a type of exercise that involves moving your body downwards and upwards. It is often done in the gym as part of a workout, but can also be performed in other locations such as in a field or at home. Squatting uses the muscles in your legs, back and core, making it a great exercise for improving strength and flexibility.

It is also one of the best ways to burn calories and has been shown to reduce the risk of developing conditions such as diabetes, heart disease and osteoporosis.

Squatting exercise is a very good strengthening exercise.
In this exercise, you will train the lower part of the body, hips knee, and ankle joint.
Squatting is a vital exercise for lower body muscle as well for core muscle.
Primary muscle used is quadriceps,addductor magnus and gluteus maximus.
In a isometric contraction squat used erector spinae and abdominal muscle.
Squatting is a dynamic strength training exercise which require upper body and lower body muscle in one movement.
This also helpful to complete your daily task like walking ,stair climbing bending ,carrying heavy weight .
It also helpful to perform athletic activity.
Do squat in your workout can help to boost your exercise performance and decrease risk of injury,
Keep you move more easily whole day.
These is the few benefits further we discuss many more benefits by doing a squat
Variety helps with motivation
variation of squat activate different muscle groups in your body.
This exercise can be done with just your body weight. This also be done with weights, like dumbbells, barbells, kettle bells, or medicine balls, or with resistance bands or yoga balls.
You can do it anywhere
For body weight squat you do not need any equipment.
All you need is enough space for doing squatting.

There has lot of benefits by doing squat:

Strengthens your core

A strong core muscle helps to improve your balance,reduces back pain, also make a good posture.
It also helpful in your daily activities like turning, bending, and even standing.

Reduces the risk of injury

By this movement you will strengthen your lower body from this you better able to execute body movements in a proper way.
Which helps better balance ,mobility and posture.
The squatting help to strengthens your tendons, bones, and ligaments around the leg muscles.
It takes some of the weight off your knees and ankles.

Crushes calories

It helpful to burn your calories with high intensity squat exercise help to lose your weight.
Strengthens the muscles of your lower body
Helps to strengthen your lower limb muscle which is helpful in daily activities like getting out of bed,sitting down in a chair.

It strengthen your tone

Strength training exercises like squats can help to strengthen and improve tone in your muscles of lower body.
When these muscles are in good condition, you may find that you can move more comfortably, with less pain, and that everything from walking to bending exercising help to easier it.

Improve athletic ability and strength

If you are more interested in sports activity then adding jump squatting in your workout.
It may help to improve strength and speed.improve your athletic performance.

Variety helps with motivation

Variation of squat activate different muscle groups in your body.
This exercise can be done with just your body weight.
This also be done with weights, like dumbbells, barbells, kettle bells, or medicine balls, or with resistance bands or yoga balls.

You can do it anywhere

For body weight squat you do not need any equipment.all you need is enough space for doing squatting.

Which muscles are targeted in a squatting exercise?

Gluteus Maximus, minimus, and medius also called Gluteal muscles (buttock)
Quadriceps muscle (front of the thigh)
Hamstrings (back of the thigh)
Adductor (groin)
Hip flexors
Calves

It also targets your core muscle:

Rectus abdominis,
Obliques,
Transverse abdominis, and erector spinae.
In back squatting your upper limb muscle also work

There are some variations explained below for squatting exercises

Basic squatting exercise

How to do:
For this exercise you have simply stand with your foot and shoulder width apart,toes slight out and your hands down at your side.
Now you have to hinge at hip and bend your both knees,sitting back like you are doing sit down position from standing,arms should be raise up in front of you.
Your back remain straight.your thighs are parallel to the floor.
Hold for 2 seconds,then push up by your heels and return to starting position.
Do this again for 10 to 15 reps in a starting phase then gradually increase the repetitions.

Wall squat

How to do:
For this exercise you have simply stand on wall support with your foot and shoulder width apart,toes slight out and your hands down at your side.
Back should be touch to the wall.you feet 13 inches from the wall,bend your both knees.
While you have engage your core muscle .
Take a basic squat position with your arms by side bend your knees until your thighs are exactly parallel to the floor.
Hold for 2 to 3 seconds.
Then push up by your heels and return to starting position.
Do this again for 10 to 20 reps in a starting phase then gradually increase the repetitions.

Prisoner squat

How to do:
For this exercise you have simply stand with your foot and shoulder width apart,toes slight out and your hands behind your head helps to stabilize shoulder and core muscle.
Now you have to hinge at hip and bend your both knees,sitting back like you are doing sit down position from standing.
Your back remain straight.your thighs are parallel to the floor,hold for 2 seconds
Then push up by your heels and return to starting position.do this again for 10 to 15 reps in a starting phase then gradually increase the repetitions.

Side squatting exercise

This exercise help to strengthen your outer thigh muscle.it is important to do exercise in all planes front back,and side to side .
How to do:
For this exercise you have simply stand with your foot and shoulder width apart,toes slight out and your hands down at your side.
Now you have to hinge at hip and bend your both knees,sitting back on a right side shift your weight to right side your left leg should be extended.
Like you are doing sit down position from standing,arms should be raise up in front of you.
Your back remain straight.hold for 2 seconds,then push up by your heels and return to starting position.
Do this again for 10 to 15 reps in a starting phase then gradually increase the repetitions.do this for left leg in same manner you also do this with alternate leg with more repetitions.

Pistol squat

If you want to make this exercise more difficult then go for this variation of squatting.
It is single leg body weight exercise which requires strength ,balance,and flexibility.
How to do:
For this exercise you have simply stand with your foot and shoulder width apart,toes slight out and your hands down at your side.
Lift your right leg up off the ground in front of you and take a squat position on your left leg,lowering until your right leg is parallel to the ground.
Stand up and do this movement for another leg. do 20 to 25 repetitions on single leg.

Single-leg squat

This is ideal exercise for single leg strengthening. it is also good for athlete and sports men.
In this exercise you have to do squatting with only one leg.
For this exercise you have to stand on right leg with your foot pointing straight ahead.
Your both arms should be extended and straight for maintain the balance keep your trunk straight.
Your whole body weight centered over ball of the right foot.your left leg should be flexed up to 90 degree.
Now lower down your body.try to closer the floor.push up by your heels and return to starting position.
Do this for another leg. repeat 10 to 15 squatting on each leg with 3 sets.
You will not to be confused with pistol and single leg squat.in single leg squat the free leg does not have to parallel to the floor.

Plié squat

This is ideal exercise for your inner thigh muscles.
How to do:
For this variation of squat you have to stand with your feet wider than shoulder width,toes pointed out.both foot rotated on a outer side,and should be your side.
Now bend your both knees until your thighs parallel to the floor ,like a sit down position
Try to keep your chest up throughout the movement.
Push up by your heels and return to starting position.
Do this again for 10 to 15 reps in a starting phase then gradually increase the repetitions.

Plié squat with foot drag

How to do:
For this variation of squat you have to stand with your feet wider than shoulder width,toes pointed out.
Both foot rotated on a outer side,and should be your side.now bend your both knees until your thighs parallel to the floor.
Like a sit down position try to keep your chest up throughout the movement.
Push up by your heels then drag your right foot to meet left foot.
Now again do pile squat and take a standing position with your left foot drag towards right foot.
Do this for 20 to 25 times in one session.

Squat with knee drive

How to do:
Firstly you have to do a basic squatting when you stand up drive your left knee upward side towards your chest as high as possible.
Immediately take it down again do a basic squat then stand up and drive your right knee.
Repeat 10 to 15 repetition with 3 sets.

Side-kick squat

How to do:
For this you have to do first basic squat then as come back to standing position kick your left leg as high as you will do.
Take down immediately then go for basic squat as come back to standing position kick your right leg as high as you will do.
Repeat this for 15 times on each leg.

Split squat

How to do:
For this exercise you have simply stand with your foot and shoulder width apart,toes slight out and your hands down at your side.
Take your right foot in front of your left foot .
Now go for basic squat position with right leg front ,lower down until your right thigh is parallel to the floor.
Push up by your heels and return to starting position.now take your left foot in front of right foot do this again.

Close-stance squat

This is also called as a narrow squat.
How to do:
For this exercise you have simply stand with your foot and shoulder closer,toes slighlt out and your hands down at your side.
Now you have to hinge at hip and bend your both knees,sitting back like you are doing sit down position from standing,arms should be raise up in front of you.
Your back remain straight.your thighs are parallel to the floor,hold for 2 seconds,
Then push up by your heels and return to starting position.
Do this again for 10 to 15 reps in a starting phase then gradually increase the repetitions.

Lateral squat walk

How to do:
For this exercise you have simply stand with your foot and shoulder width apart,toes slight out and your hands down at your side.
Now you have to hinge at hip and bend your both knees,sitting back on a right side shift your weight to right side.
You continue moving on a right side in squatting position do this foe 15 steps on right side then go for left side as same as above.

Curtsy squat

How to do:
For this exercise you have simply stand with your foot and shoulder width apart,toes slight out and your hands down at your hips.
Take your right leg back,cross your right leg behind your left leg,like curtsying,bend your left knee until your thigh is parallel to the floor.
Return to standing position and do with this in your another leg.

Squat walk

This is such a interesting exercise for for your daily workout.
How to do:
For this exercise you have simply stand with your foot and shoulder width apart,toes slight out and your hands down at your side.
Now you have to hinge at hip and bend your both knees,sitting back like you are doing sit down position from standing,arms should be raise up in front of you.
Your back remain straight.your thighs are parallel to the floor.
Without coming up you have to walk on one foot in front of another foot in a basic squat position.

Frog squats

How to do:
Firstly you have to do basic squat ,place your both elbows inside your knees hold your both hands together.
Push your buttocks up in the air,then lower back down continuously do this movement for 8 to 10 times.

Squat pulse

How to do
Firstly you have to do basic squat position.
After completing basic squat we come to standing position with back extended instead of this you have to do squatting in a halfway,then drop back to again.
In a starting phase you have to 10 repetition then gradually increase it.

Squat with kickback

How to do:
Firstly you have to do basic squat position when you come up from squat lift your left foot off the floor
Squeeze your glute muscle and kick your leg back behind you.
Now lower your foot back to the floor and do a squatting again and kick right foot.

Overhead squat

How to do:
This exercise require more stability and flexibility than a basic squat.
You have to stand with your feet wide than shoulder width apart,your toes pointed out.
Hold a barbell or ball in your hand push over head with a wide grip.
Keeping your chest up and your head straight,sit back into your hips and bend your both knees until your thighs parallel to the floor.
Hold for 2 seconds,then push up by your heels and return to starting position.
Do this again for 10 to 15 reps in a starting phase then

Landmine squat

How to do:
For this exercise you need landmine machine which is mostly seen in gym or in fitness center.
Put the bar in a corner and load it with comfort weight you have to stand in front of the weighted end,hold this with your both hands at your chest level,and now you have to do squatting with holding this wight.
Your thighs are parallel to the floor,hold for 2 seconds,then push up by your heels and return to starting position.
Do this again for 10 to 15 reps in a starting phase then gradually increase the repetitions.

Barbell back squats

For this exercise you need barbell .take barbell onto your both shoulders.
Now you have to basic squat exercise with barbell.
Your thighs are parallel to the floor,hold for 2 seconds,then push up by your heels and return to starting position.
Do this again for 10 to 15 reps in a starting phase then gradually increase the repetitions.

Dumbbell squat

You have to stand with your feet wide than shoulder width apart,your toes pointed out.
Hold a dumbbell in your hand with tight grip at your side.
Keeping your chest up and your head straight,sit back into your hips and bend your both knees until your thighs parallel to the floor.
Hold for 2 seconds,then push up by your heels and return to starting position.
Do this again for 10 to 15 reps in a starting phase then increase repetition.

Front squat

How to do:
For this exercise you have simply stand with your foot width apart and your both arms crossed over the chest,toes slight out and your hands down at your side.
Now you have to hinge at hip and bend your both knees,sitting back like you are doing sit down position from standing,arms should be raise up in front of you.your back remain straight.your thighs are parallel to the floor,
Hold for 2 seconds,then push up by your heels and return to starting position.
Do this again for 10 to 15 reps in a starting phase then gradually increase the repetitions.

Goblet squat

For this exercise you have simply stand with your foot width apart and you have to hold dumbbell or kettle bell in your both hand it closed to your chest,toes slight out and your hands down at your side.
Now you have to hinge at hip and bend your both knees,sitting back like you are doing sit down position from standing,arms should be raise up in front of you.
Your back remain straight.keep your chest and head straight and up.
Your thighs are parallel to the floor,hold for 2 seconds,then push up by your heels and return to starting position.
Do this again for 10 to 15 reps in a starting phase then gradually increase the repetitions.

Zercher squat

How to do;
For this exercise you have simply stand with your foot width apart and barbell rests on your both elbows knees in line with toes lumbar curve maintained now you have to hinge at hip and bend your both knees,sitting back like you are doing sit down position from standing.
Arms should be raise up in front of you.your back remain straight.keep your chest and head straight and up.
Your thighs are parallel to the floor,hold for 2 seconds,then push up by your heels and return to starting position.
Do this again for 10 to 15 reps in a starting phase then gradually increase the repetitions.

Bulgarian split squat

It is single leg squatting exercise for this you need one bench or table.
For this you really need strong core you have to hold dumbbell or barbell in each hand on your back.
You have to stand in front of a bench with a split stance phase,rest your right foot on a bench.
Your left foot far enough out to do squatting down without knee falling over toes.
Keep your chest open and do a squatting with your left leg bend .hold for 2 seconds
Then push up by your heels and return to starting position..do this for another side.

Jump squatting exercise

How to do:
You have to do basic squat position. lower down, and on the way up , explode up through your toes into a jumping.
Lower down immediately in squat position and do jump again.
Do this again and again for 10 to 15 reps in a starting phase then gradually increase the repetitions

Jump squat on toes

How to do:
This variation is like a jump squat but in this instead of leaving floor you have to just rise up your toes.
Do basic squat and rise up onto your both toes.
Do this again and again for 10 to 15 reps in a starting phase then gradually increase the repetitions

Weighted jump squat

How to do:
You have to do basic squat position with hold a weight (dumbbell)in your both hands.
Lower down,and on the way up , explode up through your toes into a jumping.
Lower down immediately in squat position and do jump again.do this again and again for 10 to 15 reps in a starting phase then gradually increase the repetitions

Pop squat

How to do:
For this exercise you have simply stand with your foot together,toes slight out and your hands down at your side.
Now bend your elbows. pop up and put your foot out then slightly bend your knees then immediately you have to jump and take your foot in.
Stand up and pop up again and bend your knees.
Do this again and again for 10 to 15 reps in a starting phase then gradually increase the repetitions.

Squatting by using equipment’s like

Benches, boxes, yoga balls, and bands — they can all help you perfect your exercise while giving you some added resistance and difficulties to improve your strengthen.

Wall squat on yoga ball

For this exercise you need exercise ball.
How to do:
For this exercise you have simply stand near wall put exercise ball in between you and wall with your foot and shoulder width apart,toes slight out and your hands down at your side.
Now you have to hinge at hip and bend your both knees,sitting back like you are doing sit down position from standing,arms should be raise up in front of you.
When you lower down at same time you roll down ball as you lower down your body in squatting position.
Your back remain straight.your thighs are parallel to the floor,hold for 2 seconds.
Then push up by your heels and return to starting position.
Do this again for 10 to 15 reps in a starting phase then gradually increase the repetitions.

Box or bench squat

If you are doing squatting in a first time a box or bench squat is good way to do a squatting for beginners.
How to do:
You have to stand in front of a bench so you sit down and touch lightly on box.
You have simply stand with your foot and shoulder width apart,toes slight out and your hands down at your side.
Now you have to hinge at hip and bend your both knees,sitting back like you are doing sit down position from standing,arms should be raise up in front of you.
Your back remain straight.your thighs are parallel to the floor you just lightly touch your buttocks to the bench,hold for 2 seconds.
Then push up by your heels and return to starting position.do this again for 10 to 15 reps in a starting phase then gradually increase the repetitions.

Mini band squat

How to do:
For this exercise you need mini band or theraband.
You have to place mini band above your knees then do a basic squat with mini band.
You have to push your thigh against the mini bands with squatting.
Hold for 5 seconds,then push up by your heels and return to starting position.
Do this again for 10 to 15 reps in a starting phase then gradually increase the repetitions.

Sissy squatting exercise

You can do this variation by using a plate,or sissy squat machine.
How to do:
You have to stand in a sissy squat machine so you are standing your calf against the larger pad and your foot under foot stop pads.
You have to sit back and push against the resistant band until your both thighs are parallel to the floor.
Stand up and do again for 10 to 15 reps in a starting phase then gradually increase the repetitions.

Resistance band squat

Resistance bands put less pressure on your joints than dumbbells or other weight equipment’s.
You can find resistance band in different colors.
How to do:
For this exercise you have to stand with both your foot on resistance bands,
Hold band in your hand at waist level.keep your hands in same position and then stand up and do a basic squatting movement with holding theraband in your hand.
Stand up and do again.

TRX squat

How to do:
For this exercise you need TRX straps.
Use gravity resistance and your own body weight to add resistance.
You have to hold TRX straps handle in your hands at chest level with extended arms ,stretch it until the straps is taut.
Now take a squat position,pull just against the TRX straps.
Stand up and do again for 10 to 15 reps in a starting phase then gradually increase the repetitions.

TRX squat kick

How to do:
First you have to do basic TRX squat .
When you stand up kick your left up and out,when you foot touches the floor.
You have to do squatting immediately.
Then stand up and kick your right leg up and out.
Do this movements with alternate leg and complete 15 to 20 repetitions with 3 sets.

TRX squat jump

How to do:
First you have to do basic TRX squat when you come up ,explode into a jump.
Then down softly and immediately back into squatting position.
Do this movements and repeat for 15 times with 3 sets.

TRX pistol squat

How to do:
This type of squatting is quite challenging then others,for this you have to grab TRX straps.
Hold it your chest level With extended arms,stretch the strap until it taut.
Elevate your right leg off he ground,
Hold it in front of you and squatting on left leg,your right leg is parallel to the floor.
Stand up do this on another leg (left leg squat).

Smith machine squat

This exercise also known as assisted squatting machine.
It help to reduce risk of injury during exercise.
How to do:
For this you have to load desired amount of weight in machine and position a bar so you can comfortable underneath it and standing up.
It should be rest on your traps and both shoulders.
Hinge at the hips and bend your both knees,sitting back into your hips until your both thighs are parallel to the ground.
Standing up and repeat it.

Hack squatting exercise

In This variation we uses a different types of machine like a hack machine.
How to do:
For this exercise load desired amount of wight in machine and position your trunk and shoulder against the pads.
Release safety handles ,breath in, and lower down bend your knees upto 90 degree angle.
Then push up through your feet to straighten your legs back to the starting position.

Bosu squat

For this exercise you need bosu ball. this exercise is helpful to work on your balance during a squatting.
How to do:
You have to stand on a bosu ball so your feet and shoulder width apart.
Extend your both arms out in front of your body and bend your both knees until your thigh are parallel to the floor.
Sitting back to your hips and maintain your balance.
Try to straight your trunk through out the exercise.
Stand up and do again for 10 to 15 reps in a starting phase then gradually increase the repetitions.

Reverse Bosu squatting exercise

For this exercise you have to turn over the bosu ball this variation offers you more challenge than the regular bosu squatting.
How to do:
In this flat surface is facing up .carefully mount on a bosu ball .
Now you have to do squatting .
Your knee push outward,chest up ,trunk straight and your head up.
Now come to starting position and do again for 15 to times and for 3 sets.

Box jump to squat

This variation is an advance plyometric movement use with box.take some precaution if you are doing this in first time.
How to do:
You have to stand in front of a box.you have to do basic squat and
Jump over box and then drop down into a squatting position.
Repeat for 10 to 15 reps in a starting phase then gradually increase the repetitions.

There has some Reasons Why You Should Never do Squat?

Back Injuries. Person with back injuries should avoid squatting.
Weak Knees.
For some person, squats can cause knee pain.
Unusual Physical Characteristics.
Not all of us were born to squat
Alternatives Might Be Better
Machines Can Be More Efficient
Tight hip
Weak hip
Muscular strain
Hip impingement

Common mistakes happen during doing a squats

You should avoid it

Never skip the warm up.
Initiate the movement from the hip joint, not the knee joint.
Your Knees should not cross the toe.
Always do a complete squat, never a do in a halfway.
Avoid butt wink.
Do not obsess over your toes.
The always exhale on exertion rule does not apply here.

“Bad” squats…

Do not activate the right muscles
At the proper intensity
Put additional stress on your ligaments and joints
Increase risk of injury of your joint

Author: Nitesh Patel - Physiotherapist

Physiotherapist in Samarpan Physiotherapy Clinic Ahmedabad Bapunagar Amaraiwadi Vastral Mobile Physiotherapy Clinic Dr. Nitesh Patel ( Physiotherapist ) : Mo No : 09898607803