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It may not require an extensive physical examination to assess your health status.

Experts say a
simple workout move
might showcase your power and stamina.

Dr. Edward Laskowski, a specialist in sports medicine and rehabilitation at the Mayo Clinic in Rochester,
Minnesota
states that squats serve as an excellent gauge of one’s athletic ability and can “enhance your performance across many different sports.”

The
strength-building exercise
is centered around engaging the leg muscles, particularly targeting the quadriceps and hamstrings.

In order to execute the movement, the New York-based personal trainer
Natalya Alexeyenko
mentioned LIFEHACK suggests beginning by ‘establishing your posture,’ keeping your feet apart at shoulder width, with your toes pointed outward just a bit.

Up next, it’s crucial to activate your core muscles while keeping your spine in a neutral position, avoiding any bend or curve.

Next, Ms. Alexeyenko explains that the key is to “bend down so your thighs become parallel to the ground or go as low as your flexibility permits, making sure your knees stay aligned with your toes.”

When considering weight distribution, she recommends maintaining the weight in your quadriceps and hips instead of transferring it to your toes or knees.

To achieve a full squat, lower yourself gradually and use your heels to come back up to the initial stance, making sure not to employ momentum.

She recommends breathing in as you descend and exhaling as you return to your starting position to enhance the motion.

At the same time, keep your arms fully extended above your head for the entire duration. According to her, if your arms stay in line with your torso, this indicates that your shoulder flexibility is probably sufficient.

‘She notes that if this isn’t the case, tight chest muscles might be causing internal rotation of the shoulders, which can restrict their movement.’

According to the Mayo Clinic, one set consisting of 12 to 15 repetitions is usually sufficient for most individuals.

However, according to age, Ms. Alexeyenko sets a specific target number for squats, starting with individuals aged between 20 and 30 years old for both men and women.

She states that men in this era ought to aim for performing 50 squats within 60 seconds, whereas women should strive for 45 squats to demonstrate peak physical condition.

Although it may appear as a significant figure, Ms. Alexeyenko states that “strength and endurance usually reach their zenith within this age group, making it achievable.”

As age increases, the target goal declines.

For individuals aged between 31 and 40 years old, the count decreases by 10 for both males and females.

Ms Alexeyenko suggests that at her current stage, the emphasis should be on retaining strength and flexibility while avoiding injuries rather than building endurance.

In a decade, when individuals reach the age group of 41 to 50 years, the fitness specialist indicates that women ought to manage 25 squats, compared to 30 squats for their male counterparts.

Executing this movement as you get older, she explains, can aid in maintaining joint health and enhancing functional strength.

Between ages 51 and 60, the number drops to 25 squats for men and 20 for women. For individuals older than 61, performing 5 to 15 squats can aid in maintaining mobility and lowering the chance of falling, as per her statement.

Although Ms Alexeyenko suggests that squats are a great method for evaluating the body’s joint flexibility and core strength.

She mentions that there are several important points to remember.

She explains that the extent of your squat is primarily influenced by how flexible your hip and ankle joints can be.

If your lower back feels tense, it might elevate your hips, restricting how deep you go and correct positioning.

In the meantime, regarding core stability, she warns that if your pelvis shifts downwards at the bottom of the squat, this could signify weak core muscles that require reinforcement to improve balance and support during the movement.

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