Squats are one of the most common forms of exercises that help strengthen our leg muscles. They are also called wholesome leg workouts. However, they are often neglected due to the fatigue factor. Maximum oxygen consumption (VO2max) happens during leg training vis-a-vis other parts of the body. With proper guidance you can master the art of performing squats right and increase VO2max. While doing squats ensure that your back is arched, neck straight, and posture upright.
Here’s an easy guide:
Wide squats: This is one of the easiest forms of lower body exercise as the base of support increases due to more distance in the legs. Place feet at distance (more than shoulder width), with feet placed outward in the line of knees. Lower your hips till your thighs are almost parallel to the ground. Rise while straightening your knees. (10-15 reps; 2-3 sets)
Jump squats: The most explosive in the bunch, jump squats are effective for people who want to tone thighs and calves. These ballistic squats not just work on muscles but also increase heart rate. So, if you are a beginner don’t add them to your workouts. The position is the same as the squats mentioned above except you need to jump when you rise (10-15 reps 2-3 sets).
Weighted Squats: You can use dumbbells or barbells for increasing the strength and intensity of your lower body (stability is an added benefit). The form remains the same except that you are holding dumbbells in the palms or barbells on your shoulders. (8-12 reps 2-3 sets.)
Squats: Keep feet wide at shoulder width distance, facing front. Lower your hips so that your thighs are parallel to the ground. Try not to lift your heel and your knees should not be protruding beyond your toes. Slowly stand straight.
(Note: If you are a beginner, consult an expert before starting a new exercise routine)
(The writer is ACSM and Yoga Alliance certified personal and group trainer)
