Complete Guide of Squats for Beginners (How to Do Squats Correctly)
When you’re a beginner at anything, it’s difficult to get the technique right. But that doesn’t have to suck especially when we’re talking about squats for beginners. A squat is the most butt-sculpting exercise. It works your butt, thighs, glutes, calves, hamstrings. If you do it right, abs and core too.
Stop making all those excuses to get on the mat. There’s not just one type of squat to do. You can exercise every day doing a different type of squat. Pair that with your push up jeans and notice a huge difference in your butt shape!
I’m sure you have plenty of questions about doing squats for beginners. Let’s tap into each and every one of ‘em!
Getting Started with Squats
Though there are 21 types of squats you can do to engage those butt and leg muscles. I’m going to be talking about the classic squat and its alternative.
I’ll say it again: squats form the ultimate butt workout for you. They also improve your Biomotor abilities such as stamina, flexibility, and balance. You master the classic squat and you’ll soon find the courage and stability to do the rest.
Squats are easy to look at but they get tougher as you move forward. So for squats for beginners, complete 10-15 reps in a set. You can do 2-3 sets, as a beginner, and increase tempo after a week of training regularly.
1. The Classic Squat
This is a staple for whatever type of squat you’re doing. It engages all the right muscles, keeps your balance firm, and rounds and lifts your butt.
1. Stand with your feet shoulder-width apart. Hands must be at your sides.
2. Tighten or activate your core muscles. Keeping your chest lifted and neck and shoulders neutral and back. Bend from your knees butting your sit-bone back. I mention “sit-bone” to imagine you’re about to sit in a chair. And push your hips back in that direction.
3. Go down until you can’t bend further anymore. Another good way to know when to stop is when your thighs are parallel to the floor. Always go down in every exhale and come up in every inhale.
4. Come back to starting position, pushing through your heels and not your arms or upper body.
This is a classic bodyweight squat. If it’s too easy for you, you can hold a kettlebell in your hands and adjust the weight accordingly.
Make sure your gaze is right in front of you. To help correct your posture, raise for your arms until they are parallel to the floor. This keeps your neck neutral and your spine straight.
2. Bulgarian Split Squats
This is a good variation of the classic squat. It works your glutes and back muscles more vigorously than the classic squats. You’ll know why.
1. Standing in a proper lunge position. Starting with your right leg first, place the left leg a step back with your toes pointing toward the back of the right foot.
2. Bend your back knee and maintain a straight spine with the neck in a neutral position. Place your hands on your hips to maintain stability as you go up and down. Bend down until your back leg’s knee touches the ground but don’t rest the knee completely. Let it hover over the ground.
3. Straight the knee back to starting position, keeping your hips square, chest forward, and gaze straight. As you’re lowering down, make sure your front right bent knee is in line with your right ankle. You should be able to see your right toes if you look good.
4. Repeat this on the other side. Make sure you do the same number of reps on both sides. To make it harder, you can put a step or stool behind you. And step your back leg on the stool. That’s your starting position.
What is a Squat Challenge?
It’s a 28 or 30-day workout plan to get you started. For example, day 1 is 20 reps of classic squats. Day 2 is 30 reps, day 3 is 35 reps, and so on. You get to challenge yourself with different variations of squats each week or every 5 days.
It’s a fun and stimulating way to get into the habit of squatting. And the tone and sculpt your butt and thighs as you’ve always wanted!
Squats for beginners can make a great beginner’s challenge. It’s tough, gets you sweating pretty quickly, and increases your heart rate. Once you’ve taken charge of the classic bodyweight squat, there’s so much to do!
Advanced variations of squats work different body muscles. You can tone your lower back, abs, and hamstrings without a doubt. The more squats you do (correctly!) the better you’ll feel about your body. And it’s one of the best fitness challenges to build stamina and endurance.
Angela Douglas is the enthusiastic founder of What Wear Fit. She strongly believes that clothes are made to fit us and not the other way around. So her blog posts are all about understanding how to choose the right kind of bras, anti-cellulite clothing, waist trainers, and more. Her take on weight and women is quite unconventional yet very practical and realistic.