Weight training has many benefits, allowing you to build up muscle mass, enhance balance, and improve coordination. If you're specifically looking to improve the muscles in the thighs and glutes, adding squats to your fitness routine will help target these areas. Done correctly, this exercise can be incredibly effective—but if you get it wrong, you can risk injuries and discomfort. Here are some tips to help you achieve the best squat form.

What Are the Benefits of Squats?

Squats are compound movements, which means they work different muscle groups and joints simultaneously, including the quads, glutes, hamstrings, and core. This exercise can also work the muscles around the knee, creating stronger knees and preventing potential injuries. Regular squats can also enhance mobility of the ankle and hip joints.

Another benefit of squats is that they can be adapted according to fitness level. If you're a beginner, you can use only body weight and gravity as resistance. If you're more advanced, consider adding a dumbbell for a goblet squat, a barbell for a back squat, or two dumbbells for a front squat. Weighted squats have the added benefit of building stronger bones, helping to prevent age-related osteoporosis.

What Is the Correct Way to Squat?

The perfect squat starts with the right stance. Stand with your feet approximately shoulder-width apart and the toes turned out between 5 and 30 degrees. Then, you should anchor your feet to the ground, hold your chest up, and keep your shoulders back to avoid stressing the spine. Next, engage the core and bend the knees, lowering your body in a controlled manner.

As you sink down, your knees should remain above your first or second toe. Continue to lower until your thighs are parallel to the floor. This is the bottom of the squat. You'll want to pause briefly before pushing back up, driving through the heels, and firing up the hamstrings and glutes. As you come back up, exhale until you reach the top of the squat—back to your starting neutral stance. You can repeat this several times, but make sure to take a break after every set to avoid straining your muscles.

For help achieving all your exercise goals—including the perfect squat—head to Anytime Fitness in Chesterfield, MO. This gym provides 24/7 access to state-of-the-art athletic equipment, ensuring you have all the tools to enhance your fitness. They also offer private showers, HDTVs, and in-house wellness programs. Visit their website to learn about their membership options, and call (314) 485-8986 with any questions.