Squats: incredible benefits for the body and health

For those who have been exercising for a long time, saying that the squat is a super exercise is nothing new! But some people, especially those who are starting out in physical activities, have doubts about how the movement should be performed, what results it actually offers, if it can be done by everyone, among other issues.

Below, professionals in the field of Physical Education explain what exactly the squat is, what benefits it offers, what care should be taken when performing the movement and clarify other doubts on the subject.

What is the squat?

Tiago Heck, personal trainer and owner of CrossFit Sampa, explains that the squat is “the act of, starting in a neutral standing position, lowering the body in an eccentric contraction of the lower limbs with the hip breaking parallel, and returning in a concentric position. to the same position. In other words, lower your hips to the ground, flexing your knees and keeping your torso straight,” he says.

Bruno Martins Monarchi, general manager of the technical area of ​​the For Life network, with a degree in Physical Education, a postgraduate degree in Personalized Training and a postgraduate degree in Applied Biomechanics in Training and Physical Assessment, highlights that the squat is an exercise for strengthening of the muscles of the thighs, hips, buttocks, as well as bones, ligaments and tendon insertions throughout the lower body.

“Four joints participate in the movement: ankle, knee, hip and lumbar spine. These joints perform different movements, but we should only analyze the movements performed against resistance”, says Monarchi. Therefore, he explains, the following joint movements are performed in the squat:

• plantar flexion;
• Knee extension;
• Hip extension;
• Trunk extension.

The many benefits of squats

Heck points out that the squat was once considered the best exercise for human beings, mainly because they are bipedal. “It strengthens our bodies to fight gravity when we are standing up,” he says.

For women, it is considered the main exercise, due to the emphasis on the gluteal work it provides, adds Monarchi.

The personal trainer adds that the squat is very welcome because it mainly strengthens the gluteal region (butt). “People who squat usually have strong legs, strong hips and good posture,” he says.

Heck also explains that, by mobilizing a large amount of muscle mass, the squat also provides a large energy expenditure, that is, it burns a lot of calories, “especially if you use weight on it or perform it with many repetitions in a short time, thus generating a cardiac acceleration and also bringing benefits to the cardiopulmonary system”.

Monarchi reinforces that there are many benefits of squats for the female body, including:

• Increased muscle tone,
• Decreased sagging,
• posture correction,
• Decreased training time due to practicality,
• Burning of localized fats,
• stiffening legs,
• Tightening of thighs.

The professional highlights that, according to variations, changes in intensities, it is clear to notice changes with up to eight weeks, according to the frequency and intensity of training. “The most perceptible changes in the short term are due to the stiffening and noticeable reduction of measures. Its main health benefit is due to the maintenance of postures and concentration of the core, where we have a strengthening of the abdomen, hips, thighs and legs”, he explains.

4 squat exercises

Tiago Heck explains that every full squat strengthens the buttocks and thighs. “But anyone who wants to increase the intensity in these regions can do the squat on one leg only, the so-called ‘pistol’ or unilateral squat”, he says.

“Or even the back squat with weight (bar and plates), which if well performed, hip breaking parallel, brings a lot of benefits”, adds Heck.

Monarchi points out that it is possible to generate squat variations with changes in execution time, load stimuli, lower limb positioning, and external accessories used in executions (such as a pilates ball, rubber band, etc.). “Sumo squat for inner thigh, where the feet rotate outwards; squatting below 90° for greater emphasis are examples,” he says.

The professional explains that, in the videos below, it is possible to understand how some squat variations are performed:

1. Land Squat

2. Ball adapted squat

3. Squat with washer

4. Free Squat

Can everyone do squats?

Some people are afraid of exercise, so one of the big questions is: are there contraindications or can everyone do squats?

Heck explains that everyone can and should do squats, as long as the exercise is well guided. “In the case of knee injuries, the movement should be performed in a progressive, more controlled and light manner to gradually strengthen the knee,” he says.

“Many people improve knee pain when they learn to squat, however, this progression of intensity must be respected”, adds the personal trainer.

Monarchi points out that squatting is a general-purpose exercise for the population. “Depending on the case of the individual who will perform it, the squat is shaped and structured by the professional so that the student has a squat method that respects their conditions, where the final results will be positive, with aesthetic purposes, quality of life or improvement in health (restrictions made to individuals with medical advice resulting from more serious problems)”, he explains.

Another common question is: are there exercises that can replace the squat, offering the same benefits?

Heck explains that if the goal is strengthening, you can’t replace the squat, but adapt it. “If you really can’t or can’t do it, you can adapt the movement by sitting on a stool with the help of a support, or you can hold someone’s hand and go down as far as you can”, he says.

Videos that show the squat

Want to understand a little more about how the squat is/should be done? The videos below can help. But, it is worth mentioning, it is necessary to carry out the exercise always with the accompaniment of a professional.

The importance of performing the squat with professional guidance

To perform the squat, as well as any other exercise, it is essential to count on the accompaniment of a professional in the area. “The most important point is to execute the movement correctly, under the eyes of a specialist, correcting the position of feet, knees, back”, highlights Heck.

Another important factor, according to the personal trainer, is the volume and intensity of the training, which will be calculated by the professional (many repetitions with a certain load, etc). “And especially when using cargo, for safety reasons, it’s very important to have someone to help if you can’t finish the movement,” he adds.

Bruno Monarchi points out that the achievement of the expected result is correlated with several factors, including posture, execution time, rest time, number of sets and repetitions… pre-stipulations are achieved”, he concludes.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.