How Many Squats Should You Do In A Day For Best Results?

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• How many squats should you do in a day for best results?

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Here is the answer!

If there is one exercise that you can do for strengthening and toning your lower body, it has to be squats. The super simple and effective bodyweight exercise targets all the major muscle groups of the lower body, including the one that is difficult to reach.

Squatting is not just an exercise. It is in fact a fundamental human movement pattern required to increase performance, decrease the risk of injury, and perform daily tasks like walking, climbing stairs, bending, or carrying heavy loads. As per some fitness experts, squat is an exercise that every individual must do daily, even if they don't have time to do something else..

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​Muscles engaged

Squats is a lower body weight exercise that targets the major muscles of your legs. In a standard bodyweight squat, your quadriceps, hamstrings, glutes, abdominal and calves muscles are involved. If you choose to perform this exercise with weights like a kettlebell or barbell, then you will also be able to target some of your upper body muscles like core, back, shoulders and forearms.

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​How many repetitions of squats should you do

There is no fixed number, it all depends on your stamina. But if you are a beginner, you need to go slow. Overtraining your body won't be beneficial in any way. In the beginning, start with 3 sets of traditional squats with each set comprising 15 reps. After a week, you can try different variations of squats like a wide or side squat. Then grab a dumbbell and add 5 more reps.

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​How to do traditional squat

Step 1: Stand straight on the ground with your feet more than hip-width apart and place your hands on the hips.

Step 2: Inhale, engage your core, push your buttocks out, and bend your knees to come into a squat position (thighs parallel to the ground).

Step 3: Your weight should be on your heels and your spine should be neutral.

Step 4: Pause for 2-3 seconds and then return to the starting position.

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​Calories burned and modifications

The number of calories you will burn by performing this exercise depends on your weight, the intensity of the exercise and type of squat you are doing. In general, by performing a traditional squat for 10 minutes, a person weighing 75 kilos can burn 52 calories. The number of calories burned increases with the complexity of your exercise.

Once you master the traditional squat, challenge your body by increasing the number of repetitions, intensity and trying different variations of the squat. Goblet squat, jump squat, sumo squat, Bulgarian split squat, overhead squat are some modification of the traditional squat. By adding these variations in your workout routine, you will burn more calories and target a larger muscle group.

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​The risk factor

While performing squats, you need to be careful about your form. Incorrect form can always lead to injury and muscle strain. When performing this lower body exercise, your knees should be in line with your feet. If they are leaning forward beyond the tip of the toes or wobbling off to one side, then consider it a warning sign. Also, go as low as your butt allows you to. Make sure you do not push yourself too hard - by pushing yourself too much, you will only hurt your knees.

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