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Squats for Women

Bhakti Satalkar Mar 16, 2020
When you do squats in the correct manner, they can be one of the best exercises for a stronger, fitter self. There are different types of squats that are easy to perform, you can also use a kettlebell or dumbbell, or use your own body weight during your workout to perform these exercises.
If you're under the impression that squats only work your hamstrings and thigh muscles, then you're far from the truth. In reality, these are the king of all exercises where your entire body gets an amazing workout.
Right from your hips, glutes, quads, hamstrings, lower back, to abdominal muscles, squats have the ability to improve your overall balance and coordination.

Inner Thigh Squats

  • Place your feet a little wider than shoulder width.
  • The difference between these squats and regular squats lies in the way the feet are placed.
  • Duck-toe your feet, i.e. turn your feet outward so that the toes are in the opposite direction.
  • Keeping your back straight, slowly lower your torso till both your thighs are parallel to the floor.
  • Now the knees will also be pointing in opposite directions.
  • Slowly come back to the starting position to repeat the exercise 10 times.

Full Squat

  • The instructions are similar to the regular squats. Keep your feet shoulder-width apart.
  • Ensure your back is straight and slowly start bending your knees as you go down in a squat, till you are sitting on your legs. Come back to the starting position to repeat the exercise 10 times.

Regular Squats

  • Stand straight with your feet shoulder-width apart.
  • Keep your back as straight as possible and slowly start to lower your torso, as you bend your knees, until you are almost in a sitting position.
  • When you go down, ensure your knees do not go beyond your ankles.
  • Come back to the starting position and repeat the exercise 10 to 12 times.

Jump Squats

  • This exercise should be done only by women who are comfortable doing regular squats.
  • Do the squats as per the instructions mentioned in regular squats.
  • However, do not return to the starting position; instead jump up and land down safely.
  • These squats can be very strenuous on the knees, hence it is important you are careful when you do them.

Benefits of Squats

Squats are known to target more muscles than just about any other exercise.
  • They, in particular, target hamstrings, gluteal muscles, thighs, hip flexors, and calf muscles.
  • They build strength in the legs and give definition to the gluteal muscles and thigh muscles.
  • When squats are done correctly, they increase strength in the back as well as help strengthen the muscles around the joints.
  • Since it is a compound exercise, it is particularly effective for burning fat and building strength, which are two essential components of leg and butt toning regime.
DisclaimerAlways consult a physician before starting any physical fitness program in order to reduce the risk of injury.