the injuries

Majority of the injuries associated with athletes are those that involve connective tissues, ligaments and stabilizing muscle. But squatting helps to strengthen these muscles and tissues.

Body Toning

Squat is a wonderful multi – purpose exercise that works on many muscles of your body.

It helps to specifically arrange and build the muscles of your back, your abs and legs. This results in a good and healthy body physique.

Athletic Performance

It is important to know that majority of sportsmen, sportswomen and athletes do include squatting as a major activity in their training program.

Research have also proven that athletes who include squat in their training perform better in athletic sports like running and jumping than their counterpart that do not include squat in their training programme.

So if you are an active athlete or you are somebody that exercises to keep body and soul fit, it is advisable that you incorporate squat into your fitness routine.


Just like every other exercise, there are ways you will squat wrongly and damage or tear your muscles, sprain your joints or place excessive pressure on your joints.

So there are generally accepted and recommended procedures to follow if you want to see the above mentioned positive results.

Below are the proper steps to take when performing squatting exercise.

  • Start by Warming up
  • Stand in such a way that your feet is shoulder width apart
  • Ensure that your weight are evenly spread on your feet and don’t try to lean on the balls of your feet).
  • Keep your back in a neutral position, and keep your knees positioned over your feet.
  • Gradually bend your knees, hips and ankles until you attain a 90 degree position (that is squat position).
  • Slowly return to your initial position.
  • Breathe in as you lower, breathe out as you return to starting position
  • Repeat this whole procedure for 15 to 20 times to make a set.
  • You can do up to 2 to 3 set as a beginner. Do this two or three times a week.

With time you may decide to add more weight or other variations that affect other parts of the body.

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