[Anaerobic Exercise] Squat: The perfect lower body exercise


When you go to the gym for the first time, you may be confused about what exercises to do. But one thing is for sure: It’s a good idea to include squats in your exercise routine. Let’s find out why squats are such an important exercise and how to perform them correctly.

Squat Definition and Procedure

Squats are basically a lower body exercise that involves repeatedly sitting down and standing up. This move specifically targets the groin and glutes, the muscles on the front of your thighs.

Starting position: Feet shoulder-width apart, toes pointed slightly outward.
Sitting: Sit slowly, bending your knees and keeping your chest comfortably down, pushing your pelvis back.
Stand up: Place the entire sole of your foot firmly on the floor and slowly rise up and return to the starting position.

Squat exercises typically focus on sets and repetitions rather than time. For beginners, it is recommended to perform 2-3 sets of squats with 12-15 reps per set. This may take approximately 10 to 15 minutes total.

However, these guidelines may vary depending on the individual’s physical strength and exercise ability, so it is recommended that you listen carefully to your condition and obtain expert advice if necessary.

Additionally, since squats are an exercise that primarily uses lower body muscles, don’t forget to train other muscles as well for a balanced overall exercise routine.

Some tips and guidelines for performing squats correctly

1.Position: When starting the squat, place your feet shoulder-width apart and your toes pointed slightly outward.
2.Sitting: Slowly sit down, bending your knees and pushing your hips back. The important thing here is to make sure your knees don’t go forward beyond your toes.
3.Back position: Your back should remain straight at all times. If your upper body is tilted forward or your back is arched, you are at risk of injury.
4.Stand up: Place the entire sole of your foot firmly on the floor and slowly rise up and return to the starting position.
5.Breathing: Breathing is also important during squat movements. Typically, you breathe by inhaling when going down and exhaling when rising.
6.Safety Harness: If you are trying squats for the first time or working with heavy weights, it is best to exercise in a safety harness or have the help of a spotter.
7.Correct form and technique: Focus on correct form and technique with light or no weight at first!


Squat Pros and Cons



Build Strong Lower Body Muscles: Squats are great for increasing overall lower body strength because they work a variety of lower body muscles together.
Improves balance and flexibility: Performing squats with proper form also improves your body’s balance and flexibility.
Increased bone density: Like all weight-bearing exercises, squats also increase bone density.


Injury Risk: Squats can cause injuries to your knees and lower extremities if not performed with proper form.
Expertise Required: Proper squatting requires correct form and technique.


Squats are an exercise that offers many benefits, including improving overall fitness, building strong lower body muscles, and improving balance and flexibility. However, at the same time, there is a risk of injury if performed with the wrong technique, so it is important to seek guidance from an expert or study correct posture and technique when first starting out.

What you need to remember is that improving your physical fitness is not something that can be achieved in a short period of time; it is a process that requires constant investment of effort and time. So start slowly and continue your exercise routine, including squats!


Personally, as I enter my 40s, I think exercise for health is a necessity, not an option.

If you have a hard time going to the gym, I highly recommend anaerobic exercise, which can be easily done at home.

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