Squats are most common strengthening exercise for buttocks, hips and knees.
If not done properly, they can injure low back or other parts of body.
How to perform squats properly?
Stand with feet shoulder-width apart; and wide stance, with your feet wider apart than your
shoulders, pointed outward at a 45 degree angle.
With your back straight, eyes forward and feet firmly on the ground, slowly push your hips
and buttocks back — imagine sitting in a chair. Be sure to keep your knees over your ankles.
Hold this position 2-4 sec and slowly come back to the starting position.
One can modify this by keeping hands outstretched at 90 degrees forward or using weights
etc. Some modifications can be done using an exercise band or theraband.
Benefit of a proper squat
Strengthen glutei muscles, quadriceps and core muscles.
Improves posture and promotes flexibility.
Prevent injury and boast metabolism.
Its major disadvantage is stress on low back if not done properly.