How many squats can you do? I can do like 100 in a row with a super heavyweight. I’m kidding, I wish I Could. All jokes aside, a daily squats routine will have some major benefits on you and your body and in this post I will discuss what they are.
Doing squats everyday will help strengthen your glutes, your quadriceps as well as your hamstrings. If daily squats are performed correctly they can also help build stronger joints, assist in weight loss and prevent injury. A daily squat routine can also be completed almost anywhere and requires no equipment.
How To Perform A Squat Correctly
- Start with your legs just about shoulder width apart.
- Lift your arms up in front of you for balance, try to make sure your back is absolutely straight and you do not arch your back inwards or outwards your back and neck must be in one line.
- Next push your hips back as though you are sitting on an imaginary chair. Your hips and ties must be parallel to the floor.
- Maintaining this form now come up to the neutral position.
Make sure that when you sit down in a squat position your knees do not collapse Whilst completing the squat routine inhale when you go down and exhale when you come up
Builds Stronger Joints
Doing squats everyday will helps to build your body’s joints. As described above , a squat is a strength exercise where a person lowers their hips from a standing position. Once they are ready, they make their way back up.
Squats are among the most compounded exercises the lower body can go through, as it requires an assortment of muscles and joints to work together.
Joints are formed when your bones come together. Think of it as a street intersection located within your body, or a hinge connected to a door. Joints allow you to wiggle your hips, bend your knees, turn your head and perform other physical functions.
If they are not healthy, this can lead to damaged cartilage or arthritis. When a squat is performed correctly, it can help to engage your hip, knee and ankle joints all at once.
It was previously believed that squats contributed to the injury of your knee joints, as the pressure squats place on the knees can be overbearing when weight is involved.
After research in 2013, our concerns were put to rest, as it was proven the workout does not increase your risk of injury. You will still need to be cautious of your safety though.
Helps You Build Muscle
On top of joints, daily squats also work a diverse group of muscles including quadriceps, calves, hamstrings, abdominals, lower back and glutes.
If squats are performed on a daily or regular basis, you’re sure to have a well-toned lower half of the body. During this exercise, your quads are put to the test, as you will be bending your knees with a potentially heavy weight in your possession.
Your abs will also be working overtime in order to prevent you from falling forward. Then when your body travels upwards and hips require extension, your glutes and adductor magnus are also placed into physical labour.
Whilst completing your daily squats, you will want to make sure your form is correct. The angle of your knees can be a defining factor in whether or not your quads and glutes or activated. If you’re looking for those toned quads, be cautious of how this exercise is performed.
Here is a good clip of someone demonstrating a good well performed squat
Assists In Weight Loss
When it comes to exercises associated with burning calories, it’s not often you see squats at the top of the list. However a daily squat workout is great if you would like to shed some fat while packing on muscle.
There are still several factors you need to take into account, such as body weight, length of workout and the overall intensity of your exercise. The harder you go, the more likely you are to burn calories.
The level of intensity of physical activity is known as the metabolic equivalent, or MET. If you were sitting still or laying in your bed you have the MET of 1. But when performing daily squats, your MET level can shoot up as far as 8.
You will also need to factor in your body weight as well. If you are less than 155 pounds and you squat daily at a level 8 for longer than 25 minutes, you could potentially burn over 200 calories.
That said if your daily squat level is less than 3.5, doing it for the same amount of time will burn less than 100 calories.
Which ever level your at if you are looking to begin a losing weight journey, a daily squats routine is not a bad option to start with.
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Boosts Your Strength
Not only can daily squats improve the look of your muscles, they can also enhance your strength, as well as the ability to perform physical tasks.
You will find your speed and ability to jump are greatly impacted by the power of squats. A study conducted in 2016, which focused on healthy young male athletes as they took part in 8 weeks of jump squat training three times a week.
The research concluded that the exercise improved several of their athletic capabilities. They were all able to complete 50 metre sprints in a shorter amount of time and there jumping ability and strength was also enhanced.
Jump squats are where you begin with lowering your hips like any regular squat, and end by jumping back up. Try adding this to your daily squat routine at least 3 times a week also to see the benefits.
Boost Your Heart Health
Due to the intensity of the exercise, completing daily squats can strengthen your heart. This in turn can lower your heart rate, blood pressure and bad cholesterol. When these variables are maintained, you are actually assisting your heart in avoiding disease as well as decreasing your chances of a heart attack or stroke.
Even if your daily squats are performed at a moderate level of intensity, you still have a chance to decrease the risk of heart disease.
Strengthens Your Core
Have you been wishing for that core of steel? Has taking your shirt off at the beach, exposing a set of rock hard abs been an ambition for a while? If you answered yes a daily squat routine could and can be your golden ticket.
A strong core can improve your ability to complete everyday movements, as well as maintain proper balance and posture. In other words, better core strength leads to stabilized muscles.
In 2018 study conducted focused on exercises that support your back. It turned out, back squats showed better muscle activation for the core than planking did. The researchers recommended to those looking to improve their core function, that they should implement squads into their daily workout regimen.
Prevents Injury
Performing daily squats is the exercise that appears the most likely to hurt you but it actually prevents you from getting injured.
Remember earlier when we wrote about squats strengthening joints and bones? Well squatting also assists in the tightening of tendons and ligaments which is great for preventing, or at least lowering your risk of injury.
This alone is another reason why many athletes choose to do daily squats, as many sports related injuries involve torn ligaments.
A daily routine of squats can strengthen your body’s supportive tissues, which in turn decrease your chances of injury during physical activity. That said, I can’t stress proper form enough which is why we included how to perform a squat correctly earlier on in this post.
When completing your daily squats, be sure to have your technique down solid. You don’t want to injure yourself mid-exercise.
Improves Your Flexibility
If like some of our kids or you young folks out there, flexibility may not seem all that important right now but trust me as you get older, it truly is.
As the years pass us by, our ligaments and tendons lose flexibility, making it harder for you to stretch or move around. This in turn makes it more difficult to manage physically and a daily squat routine can help.
Many people actually lack the flexibility to begin with, which makes doing daily squats just that much harder. To stretch your muscles to their ultimate capacity, its vitally important to remember to do a warmup exercise before getting into the squats themselves, this goes for any workout for that matter.
Daily squats can have a costly effect on your hamstring muscles. Back in 2017, researchers began a 9 week training experiment, which focused on 22 male bodybuilders. The purpose of which was to test the strength of their hamstring flexibility.
In the end, they realized that the high intensity of the exercise was actually decreasing the flexibility of their hamstring muscles. So be really cautious when attempting squats. Especially when weights are involved.
You Can Do Daily Squats Anywhere
Your daily squats are among the most simple exercises around. While we’ve mentioned above you can complete the workout with weights, they are not a requirement.
All you really need is a big enough space to do the exercise properly. To see the results you’re aiming for, fitness experts recommend you start out doing 20 squats per day.
This is a pretty basic number that can easily increase once you are used to the routine. 50 daily squats can be something to work towards.
