The punishing exercise

Do your daily squats to get toned muscles and shapely legs

NT Features

A die-hard gym enthusiast would term squat as the simplest exercise to do: just sitting and standing up with a little pressure on your legs.

You wish! Squats are not as simple as this. Squats are a fantastic exercise for helping to build muscle and to get toned legs as it targets the major muscles in your upper legs including the quadriceps, hamstrings, and gluteal muscles.

There are two main types of squats – which depend on where the bar is placed on the back. Both types have advantages and disadvantages. Depending on your injury history, body type and training goals, you can choose the type of squat you’d like to do.

Squats give good results without using expensive equipment or gym membership. It also reduces the scope of injury. On the benefits side, squatting can strengthen your core, crush calories, work out the muscles of your lower body, and boost the athletic ability of your body. And what’s best -- it can be done anywhere.

Another variation is the belt squad. “The belt squat is an amazing addition. Amazing for not only taking a spinal load off the table but developing strength & power from a deep squat position that promotes glute activation through hip extension while driving out of the hole.” advised Rogue fitness.

Everyone should do squats as it is among the best compound exercises. If you go to a gym, your trainer will definitely make you do some squats and do it right. You can increase the intensity of your workout session by adding squatting exercises. Although it may seem difficult initially and require mastering the technique, it is easy to learn and can be done anywhere and without using any equipment. Squats are not just for specific muscles but help in the growth of overall muscles. It is often considered as a leg exercise but it is beneficial for your entire body.‘Remember squats are not just movements but a philosophy. “The squat is the perfect analogy for life. It’s about standing back up after something heavy takes you down,” says Amit, a fitness trainer.