How many squats should I do a day? As a beginner a good rule of thumb for squats is about 3 sets of 12 to 15 reps for about one to two days a week.
Squats is one of the best exercises you can do because it is a full body exercise. It works the quads, hamstrings, core, calves, and glutes. Squats is one of the best butt and legs workouts you can do. If you are looking for an exercise that will firm and lift your butt and make it look rounder, then squats are the best exercise for you.
And the important thing about this exercise is you don’t have to use much weight to engage the muscle. You can do squats with your bodyweight or with some form of resistance like dumbbells.
How many squats should I do a day? iStock- photo credit: Drazen Zigic
How To Do A Squat:
Stand with your feet shoulder width apart and have your arms down by your side. Keep your chest up and your neck neutral while bending your legs at a 90-degree angle. Lower your body towards your chair like you are going to sit on a chair. Push up on your heels back to the starting position.
How To Do A Goblet Squat With A Dumbbell:
Start with a light dumbbell like a 5 or 10 dumbbell depending on your fitness experience level. Start by grabbing the dumbbell on one end with your hands cupped. Have your feet pointed outwards about shoulder width apart.
Hold the dumbbell in front of you while having the dumbbell touching your chest. Bend your knees while having your neck neutral. Squat down in a 90-degree angle close to a sitting position while looking straight ahead and having your back straight. Pause and then squat up back to the starting position.
Before you do any squatting make sure you stretch and do a little cardio on a stationary bike for 5 to 10 minutes to get some blood flow through the muscles. This will help loosen up the muscles, increase range of motion while preventing injury.
The Bottom Line is a good rep and the set range for doing squats is about 3 sets for 10 to 12 reps. And you can do this about 1 to 2 days a week. Squats is one of the best legs and glute workouts you can do. Because legs are the largest muscle in the body you can burn a lot of calories especially when implementing squats regularly in your exercise routine.
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References
- CATERISANO, ANTHONY; MOSS, RAYMOND E; PELLINGER, THOMAS K.; WOODRUFF, KATHERINE; LEWIS, VICTOR C.; BOOTH, WALTER; KHADRA, TARICK. The Effect of Back Squat Depth on the EMG Activity of 4 Superficial Hip and Thigh Muscles. Journal of Strength and Conditioning Research 16(3):p 428-432, August 2002.
