No single movement can be performed alone to guarantee lifelong fitness, but if you’re looking for a place to start, squats are often cited as arguably the best bodyweight exercise for beginners.
When I asked Justin Herbert, Certified Master Trainer at Fit Athletic Club, which bodyweight exercise beginners should try first, squats came to mind. The reason is that squats have many benefits.
Justin Herbert
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certified personal trainer
Justin Herbert is a certified master trainer at Fit Athletic Club in San Diego. He is a NASM certified personal trainer, nutritional coach, and corrective exercise specialist. He also holds a master’s degree in kinesiology from California State University, Chico, and is a member of the Association for Applied Sport Psychology.
What are the benefits of squats?
“Squats are a great bodyweight exercise for beginners, and one of my top recommendations for people new to calisthenics,” says Herbert. “These are one of my favorites because they offer many benefits as a compound movement that works multiple muscle groups at once, including the quadriceps, hamstrings, glutes, and core.”
Squats are also great for combating the negative effects of sitting for long periods of time. This is something all of us desk workers should consider.
“Squats are especially effective at strengthening your lower back muscles, especially your glutes and quadriceps, which can become weak from sitting for long periods of time,” Harbet says. “Over time, it can also increase the strength of the bones in your legs and spine.”
Performing squats regularly will benefit your body in other ways as well, helping you age healthily, and can even help support your training for sports like running.
“Additional health benefits include increased flexibility, increased mobility, improved posture, and enhanced balance,” Harbett says. “Squats are especially beneficial for older adults, maintaining muscle strength and reducing the risk of hip, knee, and ankle injuries.”
how to do squats
To reap all the benefits of squats, of course you have to do them correctly. Herbert shares a guide to perfect squat form.
“Stand with your feet shoulder-width apart,” says Herbert. “If it feels more natural, you can point your toes a little to the side. Lower your body so that you’re seated deeply in the chair, keeping your chest upright and your core engaged.
“If you can do it, lower until your thighs are parallel to the ground, then press back up until you stand up, squeezing your glutes at the top. To maintain proper form, keep your knees in line over your toes. Try not to slouch.”
If you want a workout that includes more than just squats, but also other movements that work all your muscles, try this 20-minute bodyweight workout.
Once you feel confident with bodyweight squats, you can start adding weight using dumbbells, or a set of the best adjustable dumbbells, and increase the weight as you get stronger. When you’re ready to hit the weights, try this 20-minute full-body dumbbell workout that includes squats.
