15 Minutes Squat Workout Routine for Beginners - Healthline Gate

15 Minutes Squat Workout Routine for Beginners Squats At Home Routine There are many ways of exercise that can be done at home, but this 15 minutes squat workout routine focuses on the major muscle groups exercises for your legs.

What’s a Home Workout Routine?

A home workout routine is a weight training regime that can be performed at home with minimal equipment, usually targeting the upper and lower body muscles. This type of workouts is great for someone who is beginner to weight lifting or looking to build muscles or simply to maintain fit and to improve cardiovascular health, by following a healthy lifestyle.

Man Performing Squats Leg Workout Routine At Home

Squats Leg Workout Routine

Squats Definition Squats are a compound exercise that work over 90% of the body and requires no to very little equipment. Squats are great for building strength and size of legs and burning a great number of calories.

Squats Form To do squats proper form, stand with your feet apart, toes pointing straight ahead or slightly turned out. Keep your knees behind or in line with your toes as you lower your bottom by bending at the waist. If you need help maintaining this position, hold on to a chair.

Squats Video Enjoy watching this squats video to demonstrate about squats proper form: https://www.youtube.com/watch?v=4k0ZmFKL7Uk

Squats Benefits Squats are a great way to work out your legs using your body weight or in addition to an extra weight as you go stronger. You can do them just about anywhere and they will make your legs look fabulous and remain strong.

Squat workout can be done using dumbbells or a barbell. In addition to this, they can be performed in many different ways, to target specific muscles within the legs such as quadriceps, hamstrings and even glutes.

Here are 6 Squats Health Benefits: 1.

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Squats burn calories, hence, increases weight loss Squats can improve your explosiveness Squats help to develop your glutes, quads and hamstrings muscles Squats are great for developing speed, strength and power in athletes Squats help to build up lower back muscles and spine stabilizers (spinal erectors) Squats can help prevent knee injuries as this exercise increases the strength of the quadriceps, hamstrings, and calves which support the knees

Squat Workout Program

How many squats should I do a day?

Here’s a simple and easy squat workout program for beginners to start with: • • • • •

Days: Sunday, Tuesday, Thursday Preferred Time: Morning before breakfast Sets: 5 sets Repetitions: 15 reps per set Duration: 3 minutes (1 min per set with 30 sec rest between sets)

Please make sure to warmup by walking for few minutes while remaining in the same spot (perform simple walk movements) or to walk on your home treadmill, in addition to stretching your legs before starting the squat workout. This is important in order to avoid any injury.

Squats Ideas Here are 4 ways to enjoying squats at home: 1. Squat Jumps Squat jumps are a great exercise for your leg muscles and the whole body. They work your quads (front of thighs), hamstrings (back of thighs), calves, buttocks and lower back muscles.

The benefits of squat jumps are: Great for explosive power; Increase strength in legs; Improve coordination; Improve fast twitch muscle fibers – which helps speed development; Good for balance.

2. Squats with Dumbbells Squats with dumbbells are one of the best exercises to build both your legs and glutes. It is a very effective exercise when used in conjunction with other strength-training exercises, such as the deadlift and the back squat.

However, there are some important things you should know before you start doing this exercise. A couple of these include: Do not throw heavy weights over your head. Always use weight that allows you to perform 15 repetitions for each set. Dumbbells must always be on a flat surface. Do not carry dumbbells out over uneven ground. This can lead to serious injury.

3. Squats with Barbell Start with an empty barbell, you can usually squat deeper and easier than with a loaded barbell.

The empty barbell gives you a sense of what your body is capable of without additional resistance or weight. With the empty barbell you can also perform the actual squat for maximum depth safely.

Some people prefer using a barbell over dumbbells because they found that using a barbell makes it easier to keep their backs straight and upright (rather than hunching forward with the upper body).

Squats with barbell also gives a better range of motion, particularly at the top of the movement when returning the weight to starting position.

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