Testosterone is a naturally occurring hormone found in high amounts in males. It functions to boost sex drive, maintain bone density and produce red blood cells according to MayoClinic.com. When it comes to exercise, testosterone is also pivotal for muscle building and squats play a role in its production.
Compound Exercise
A squat is known as a compound exercise. Unlike isolation exercises, compound exercises involve the action of more than one joint and more than one muscle at a time. This causes a high amount of muscle fiber recruitment which in turn boosts testosterone levels. The main muscles that get activated with squats are the glutes, quadriceps, hamstrings, hip flexors and abdominals. The calves also get called into play to stabilize the lower legs.
Weight with Squats
To get the best boost in testosterone, you need to work out with heavy weights. Aim for a resistance that you can only lift eight to 12 times. You can use either a barbell or dumbbells to increase your resistance. You can also use a machine, such as a sled hack squat. This has a plate to place your feet on and a padded shoulder support that slides up and down. Your body is at an angle while using this machine.
Execution of Proper Form
From a safety standpoint, it is important to execute proper form when you do squats. This will also ensure that you fully tax your muscles to boost your testosterone levels. To use a barbell, hold it across the top of your back with your hands in a wide grip and feet slightly wider than shoulder-width apart. Keeping your core tight and back straight or slightly arched, lower yourself down by bending your knees. Once your thighs parallel the floor, stand back up and repeat. When you rise up, do not fully lock out your knees and when you lower yourself down, do not let your knees go past your toes. This will prevent undue stress on your knee joints. If you use dumbbells, simply hold them at your sides as you lower and raise your body.
Other Exercises
The squat is only one of many exercises that are compound. To get the best bang for your buck, devote a whole workout to compound exercises. Include such exercises as bench presses, shoulder presses, deadlifts, pull-ups, dips and bent-over rows. With each exercise, aim for no more than four sets and make sure to take at least one day off between workouts. Although heavy lifting is important for testosterone release, overtraining can have an adverse effect.
