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Squats

1. Intro: 00:00
2. 5 Steps: 00:20
3. Common Mistakes: 02:21
4. Best Rep Number:
5. Thank you for Watching: 02:28

Intro

Hey there everyone! Welcome back to Getfitandhealthy, the place where we discuss all things related to health and fitness. Today, we're diving into one of the fundamental exercises in the world of fitness – the squat. Whether you're a seasoned gym-goer or a newbie, squats are a must-have in your workout routine.

But before we get started, don't forget to hit that subscribe button and notification bell so you never miss out on our awesome fitness content.

Alright, let's get down to business. In this video, we’ll cover how to perform a squat with proper form, and we'll also talk about the best rep number for your goals.

Step 1: Warm-Up

First things first, always warm up your muscles. You can do some light cardio, dynamic stretches, or even bodyweight squats to get your blood flowing.

Step 2: Set Your Feet

Now, stand with your feet shoulder-width apart or slightly wider. Point your toes slightly outward. This stance will help you maintain balance and engage your glutes and quads effectively.

Step 3: Proper Posture

Keep your chest up and your spine in a neutral position. Do not bend over and keep your heels on the ground. Imagine a straight line from your head to your tailbone. This will protect your lower back.

Step 4: The Descent

Start the squat by pushing your hips back, as if you're sitting into a chair. Keep your knees in line with your toes. Go as low as your mobility allows without discomfort. Ideally, aim for your thighs to be parallel to the ground.

Step 5: The Ascent

Push through your heels to stand back up, driving your hips forward. Keep your core engaged throughout the movement.

Common Mistakes to Avoid:

There are some common mistakes to avoid here.

Don't let your knees go too far past your toes during the squat. This can put unnecessary strain on your knees.

Maintain that neutral spine we talked about to protect your lower back.

Try to go as deep as you can comfortably. Going only halfway down won't engage your muscles effectively.

Don't rush through your squats. Focus on controlled movements, especially if you're new to this exercise.

Alright, now that we've covered the form, let's talk about rep numbers.

Best Rep Number:

The number of reps you should do depends on your goals:

If you want to build strength and power, go for fewer reps with heavier weights. Aim for 3-6 reps per set.

To stimulate muscle growth, target the 8-12 rep range per set. Use moderate weights.

If your goal is endurance or fat loss, opt for higher reps, around 12-20 per set, using lighter weights.

Remember, it's essential to progress gradually. Start with a weight that challenges you but allows you to maintain proper form. As you get stronger, you can increase the weight or reps.

That's a wrap on how to perform a squat and determine the right rep number for your goals. Squats are a fantastic exercise for building strength, muscle, and overall fitness.

Thank you for Watching

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Thanks for tuning in, and until next time, stay fit and healthy!

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