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Posts Tagged ‘functional training’

Squats are one of my favourite weight training exercises by far. Not only do they have many variations but they work several muscle groups at the same time making them highly effective.

Squats can be performed by almost all individuals providing they do not have any problems with their joints, specifically knees or hips. It’s also relatively easy to progress a squat from something very basic to something quite challenging. Before adding the squat exercise to your regime there are a few things to note:
A) Ensure your knees never exceed your toes on the down phase.
B) A squat should resemble the motion your body takes when sitting into a chair.
C) Your weight should be distributed in the mid foot and heels NOT the toes.
D) You should be gazing forward NOT at the floor as this will change your form.

I have listed my favourite types of squat in order of difficulty (easiest first):
1- Stationary body weight squat (feet in line with knees and legs shoulder width apart)
2- Stationary body weight duck squat (feet turned outward and legs slightly wider than shoulder width)
3- 180 degree turning squat
4- Hop squat
5- 180 degree turning hop squat
6- Bosu ball hop squats (start with one foot on bosu and hop side to side squating on each hop)
7-TRX Suspension Trainer stationary or hop squat
8- Goblet squat (with a dumbbell or kettle bell)
9- Bulgarian split squat (one leg extended behind the body and placed on a bench)
10- Barbell squat (Olympic bar on your upper back behind your head)
11- Wide stance barbell squat (same as above but now feet are wider than shoulder width)

Although many other squat variations exist, these are the ones I choose most often in my person training and with my clients.

When you think about it, we will be doing some form of squatting from now until we’re 100~toileting, getting up from the sofa, getting up from a chair and the list goes on.

Use those legs or you’re going to lose that strength!

So if you’re looking for an exercise that works your thighs, hips, core stabilizers, buttocks, quadriceps and hamstrings all at the same time…you best get squatting!

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