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Squat Workouts for Strength Training

May 25, 2024 4 min read

Squat Workouts for Strength Training

Introduction To Squats

The squat is an essential exercise for strength training. It is one of the most basic, yet most effective exercises that you can do to strengthen your lower body and build muscle. Whether you are a beginner or an experienced athlete, squats can help you reach your strength training goals.

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Squatting is a compound exercise which means it engages multiple muscle groups at once. This makes it great for building strength and overall fitness. When done correctly, squats target the quads, hamstrings, glutes, calves and core. They also help improve balance and stability since they involve multiple muscles working together.

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Squats require very little equipment, making them accessible to anyone regardless of their budget or access to gym equipment. All you need is a pair of dumbbells or a barbell and you’re ready to start. The only other thing you may want to consider is investing in a good quality squat rack for safety reasons.

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Types of Squats

There are many variations of squats you can do for strength training. Here are some of the most popular types of squats and how to perform them correctly:

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  • Front Squats: Stand with feet shoulder-width apart and hold a barbell across the front of your shoulders, with elbows pointing down towards the floor. Keeping your core tight and chest up, push your hips back and slowly lower into a squat position. Once your thighs are parallel with the floor, press through your heels to return to standing.
  • Goblet Squats: Stand with feet slightly wider than shoulder-width apart, holding a dumbbell vertically in both hands close to your chest. Push your hips back and lower into a squat position until your thighs are parallel to the floor. Push through your heels to return to standing. Make sure to keep your chest up and core engaged throughout the movement.
  • Sumo Squats: Start standing with feet wider than shoulder-width apart and turn your toes out slightly. Holding a barbell across your shoulders, slowly lower down into a wide squat position. Push through your heels to return to standing.
  • Jump Squats: Stand with feet slightly wider than hip-width apart and hold your arms out in front of you for balance. Lower into a squat position and then explode upwards, jumping as high as you can. Land softly on the balls of your feet and immediately lower back into a squat position.
  • Pistol Squats: Stand on one leg and extend the other leg out in front of you. Slowly lower into a squat position on one leg, keeping the opposite leg extended in front of you. Push through your heel to return to standing.

Benefits Of Squats For Strength Training

Squats can benefit your strength training routine in many ways. Here are some of the main benefits of incorporating squats into your workout plan:

  • Increased Muscle Mass: Squats are a great way to increase muscle mass and strength in your legs and core. Because they involve multiple muscles working together, they can also help you build functional strength and power.
  • Improved Flexibility: Squats can help improve flexibility in your hips and ankles, which can help prevent injury and improve overall performance.
  • Better Balance & Stability: Squats help improve balance and stability since they involve multiple muscles working together. This can be especially beneficial for athletes and those who participate in sports.
  • Increased Metabolism: Squats can help boost your metabolism and burn more calories. This can be especially helpful for weight loss and maintaining a healthy weight.
  • Reduced Risk Of Injury: By strengthening your lower body, squats can help reduce the risk of injuries such as strains, sprains and tears.

Tips For A Safe & Effective Squat Workout

To get the most out of your squat workouts, it’s important to make sure you’re doing them correctly. Here are some tips for a safe and effective squat workout:

  • Warm Up: Before starting your workout, always warm up with dynamic stretching or light cardio to prepare your muscles and joints for the workout.
  • Form: Make sure you maintain correct form throughout the movement. Keep your chest up, core engaged and back straight. Avoid arching your back or rounding your shoulders.
  • Weight: Choose a weight that is challenging but not too heavy. If you can’t maintain proper form, reduce the weight.
  • Range Of Motion: Make sure you are lowering into a full squat position, with your thighs parallel to the floor. Don’t cut the range of motion short.
  • Reps & Sets: Aim for 3 sets of 8-12 reps. Increase the weight as you get stronger and increase your reps.
  • Rest: Take breaks between sets if needed. Allow your muscles to rest and recover before starting your next set.
  • Variation: Incorporate different variations of squats into your routine for variety. This will help keep your workouts fun and challenging.

Squats are a great exercise for strength training and can benefit your overall fitness in many ways. With the right form and technique, you can use squats to increase muscle mass, improve flexibility, and boost your metabolism. So add squats to your workout routine today and start seeing the results!