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Reasons You Should Do Squats Every Day, According To Personal Trainers.

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  • Gender: Male

     Well, for starters, you probably do a ton of squats
every day already each time you sit down and
stand up you're doing a version of the exercise,
after all. And that's one of the beautiful benefits of
mastering the move: You can seamlessly
incorporate it into your daily routine.
I tell my clients to do squats regularly wherever
and whenever they can, says Katrina Pilkington
NASM-certified personal trainer who specializes in
women and youth . There's really no way to
overdo them unless you're using excessively
heavy weight during training. In that case, you
want to take rest days in between for muscle
To convince you to incorporate more squats into
your regular routine whether at the gym or at
home. Pilkington reveals the top pay-offs of the
move. Here' s what you need to know about
dropping it low.

1. You get stronger for daily activities

As mentioned, any time you go from sitting to
standing and back down again, you're doing a
squat. So the more you practice the move, the
stronger you get and that makes the movement
easier each time. So many actions can stem from
the movements of a squat, from picking up your
toddler to loading boxes into the house after a
delivery, Pilkington says. If you work to perform
squats on a regular basis, using form that is on-
point, you're sure to avoid injuries, and build a
strong foundation for functional movement."

2. You get a complete leg workout

When you do a proper squat, you strengthen a ton
of muscles in your legs . As you lower down,
you're primarily working the hamstrings and when
you stand up, you're targeting both the glutes and
the quadriceps, Pilkington explains.
To make sure you're doing it right, do a quick form
check in the mirror and go through these check
points from Pilkington:
Your feet should point straight forward or just
slightly outward, hips move down and back, and
knees track over your second and third toe.
Aim to keep knees behind your toes and don't let
them cave in toward each other. (Squats shouldn't
strain the knee joint.)
Your shoulders should also be down and back and
chest open, with a neutral spine.

3. You also strengthen your core

While squats focus mostly on strengthening the
legs, you also have to work to stabilize the core,
says Pilkington. In order to keep your chest up,
spine straight, and shoulders back and down, you
have to engage the muscles of your abs and back.
To keep the core engaged, take a nice big inhale as
you lower down, and exhale as you stand.
This is one of the reasons squats stand out from
other lower body exercises: You use so much
more than your legs. When performing a squat
properly you also activate your lats, abs, glutes,
and hip flexors, says Brittany Watts , NASM-
certified personal trainer at Performix House .

4. You can do them any time, any place

Its so easy to incorporate bodyweight squats into
your daily schedule after all, you only need your
legs to do em. Pilkington recommends throwing
them in during a bathroom break, grabbing friends
for a few after lunch, dropping it low while
something is cooking on the stove, or even busting
a move in between episodes of Friends. Watts also
suggests starting your day out with 20 reps before
you leave for work.

5. You can switch things up with variations

Put a resistance band around your knees. Place a
barbell on your shoulders. Turn your toes out, or
step your feet wider. Lift your heels up and score
more activation in the calves . There are countless
ways you can switch up your squat, whether you
add more weight, use different equipment that
turns up the burn, or you shake up your stance,
says Pilkington. That's what makes it easy to do
squats every day without taxing your body too
much or getting insanely bored. All you have to do
is try a new variation.

6. You can sneak in some cardio

Another way to mix up your squat routine: switch
up the tempo or turn it into a full-on cardio workout
, says Watts. Rev your heart rate by doing squat
jumps , where you explosively hop up toward the
ceiling and then land lightly back on your feet.
You can make this an AMRAP (as many reps as
possible in a designated time) or EMOM (every
minute on the minute do 20 reps) workout.

7. You can prep for delivery (or a pee break)

As you engage your core through squats, you also
work your pelvic floor important if you're preggers
and want to prepare for delivery, says Pilkington.
Also, picture those moments when you're hovering
over a toilet or hey, even taking a much-needed
bathroom break outside. You need a strong squat
to hold that position, so the more you do them, the
easier it becomes to pause in that static pose.

8. You give your bones a boost

Regular strength training helps increase lean
muscle mass and creates support for our bones,
says Pilkington. The femur your thigh bone is the
largest bone in the body and holds onto the largest
muscles in the body a.k.a. the glutes. So why not
strengthen this muscle the most?
Watts also mentions that the more muscle you
have, the more calories and fat you burn
throughout the day. It's just that good of a move.

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