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Squats – Definition, Benefits, Types, How Many do a Day, and More

Squats Definition

Squats are an exercise that almost anyone can do, and no specific equipment is needed. This simplicity and the set of benefits that we have just listed make squats one of the star exercises for cyclists.

Now is the time for you to tell us about your experience. Have you done squats continuously on any occasion? What benefits have you noticed? Let us know on our social networks!

What are the Benefits of Doing Squats?


1. Increase Strength

  • The squat is a tremendously complete exercise that stands out, mainly to increase your muscles’ strength.
  • It will affect the muscle groups of the lower extremities, essential for the cyclist.

2. Burns Fat

  • The squat is an excellent exercise to lower your body fat percentage and consequently lose weight.
  • Of course, you must combine it with proper nutrition.

3. Increase Resistance

  • Squats will make you faster but also more resistant, another fundamental quality for the cyclist.
  • The reason is simple: as you gain strength, each pedal stroke will mean less effort.

4. Strengthen your Joints

  • The junctions of the knees, hips, and ankles will be parts of the body that benefit the most from squatting.
  • If you do them technically correctly, you will notice the difference.

5. Helps Improve Balance

  • You will improve your coordination and your general balance in a straightforward way.
  • These are two qualities necessary for squatting, so with practice, you’ll improve those two skills considerably.

6. Promotes Flexibility

  • Critics of squats sometimes point out that squatting can cause a loss of flexibility.
  • It is absurd for a straightforward matter: squatting correctly requires flexibility, which will increase as you continue to perform them.

7. Allow Cyclists to be more Explosive

  • The last benefit that squats offer you is explosiveness: you will generate force with more incredible speed, in short efforts.
  • It is the primary quality that sprinters have, and therefore an ideal aptitude for any cyclist.

What are the Types of Squats?


There are several ways of doing squats, which can differ according to the feet’ opening.

The range of motion when lowering and where the weight place you want to increase the intensity of the exercise:

1. Feet Opening

Standard Squat: It is the most basic of all. To do it, you have to place your feet at the shoulders’ width and with the feet’ tips facing slightly outwards, and then go down and execute the exercise.

Sumo Squat: In this squat, the feet spread beyond the shoulders’ width, and the balls of the feet must also face outwards.

Bulgarian Squat: It does with just one foot—the other support from behind on a chair or bench.

2. Range of Motion

Half Squat: The person lowers a little, without aligning the thighs with the ground.

Regular Squat: To do it, you must bend your knees to form a 90º angle.

Deep Squat: It is the one that requires the most effort since you have to go down beyond the 90º angle.

3. Weight Position

Back Squat: The weighted bar will be placed over the shoulders and across the back of the head, supporting it as you lower. Avoid that the bar is on the neck. You could hurt yourself.

Squat in Front: In this case, the weight bar will be placed in the area of ​​the shoulders and clavicles and will hold while executing the exercise.

Goblet Squat: It is the one that does with a kettlebell or kettlebell. To carry it out, you have to take the weight with both hands, hit the matter to the chest, and then go down to the squat.

How many Squats Should you do a Day?

  1. But how many squats should I do and how many times a week?
  2. It is very relative because it depends on the type of training and the objective that the person wants to achieve, and other factors.
  3. It would have to be individualized based on level, technique, physical condition, goal, and training schedule.
  4. He anticipates that squats should be present in any training as long as they can do them because he considers it an essential exercise.

Risks of Doing Squats Wrong

  • The main problems that can derive from poor technique during squats are injuries to the joints involved in the movement, such as the knees, hips, ankles, and back.
  • Also, people who have anterior joints affected and arthritis in some of them should not do this exercise, although he warns that an individualized analysis is necessary.
  • You also have to know that you will not get all your practice benefits if you do the exercise incorrectly.
  • So it is essential to pay care to the technique and execute it correctly in each workout, especially in HIIT (high-intensity interval). training) , in which you have to do them at high speed.

How should Squats be Performed?

To do the squats correctly without damaging the spine and to achieve all the benefit that this exercise can provide, it recommends:

  • Keep your feet slightly apart and always well supported on the floor;
  • Stretch the arms in front of the body;
  • Keep your back straight and not fixed forward, as is common;
  • Breathe in before starting the squats and breathe out as you go down;
  • Lower enough to keep your thighs parallel to the floor.

A good tip to check if the squat being performs correctly is to look in a mirror. The ideal is to do the exercise side of the mirror. When the exercise was functioning correctly, you should feel your abdominal muscles and thighs working. It is possible to increase the squat’s efficiency by performing variations of the same exercise, using the forces more.


Developing strength and control are just a few of the many assistances of including squats in your workouts.

When performed correctly, this useful exercise also boosts your calorie burn, helps prevent injuries, strengthens your core, and advances your balance and posture.

To stay interested, consider swapping out the traditional squat with different disparities. This will also have your workouts enjoyable, but you’ll also challenge with each new move.

If you have a health disorder or an injury, be sure to talk to your doctor or a certified personal coach before adding squats to your fitness monotonous.

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