Fitness Funda Of The Week By K11 Academy of Fitness Sciences

Drop It Like A Squat!

The squat is indispensable to a fitness regime! There is simply no other exercise that produces such high levels of stimulation for the CNS or Central Nervous System (read brain). The Squat improves balance and co-ordination, betters your posture, enhances bone density, builds strong and stable joints, increases hormone release to build more muscle tissue (muscle tissue increases calorie burn using body fats) and improves your athletic performance.

Even though you are working on the muscles of your butt, hips and thighs, the squat strengthens and conditions the muscles in the front and back of the upper body. It gives a powerful workout to your leg muscles, making them work more efficiently, and strengthens the core muscles creating a strong back; all this makes daily activities easier to perform. The squat is extraordinarily versatile!

5-10 free squats in the warm up helps maintain mobility of the joints, while weighted squats build strength. Both of these are anti-aging. Here are a few pointers to keep in mind:

  • Feet are slightly wider than shoulder width apart
  • Look straight ahead, keep back upright and tight; chest lifted
  • Squat until hips are below top of the knee
  • Bodyweight is on the heels
  • Stand to full hip and knee extension

Contrary to popular belief about squats being bad for the knees, research has shown that squats improve knee stability and therefore help reduce problems around the knee joint. Never say no to squats!


Lata Rajan
Senior Faculty (Exercise Science)
K11 Academy of Fitness Sciences
Fitness Icon Kaizzad Capadia

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