I love the squat.
Every single person can do a squat. No equipment is needed. There are a thousand and one variations, with or without equipment. Squats give you fantastic legs and a double look worthy bum. Need I say more?
The primary focus in a squat is on the muscles of the hip, thighs and bum. Major muscles worked are the hamstrings, quadriceps and glutes. Squatting will also strengthen the bones, ligaments and tendon insertions in the lower body. Squatting is absolutely essential for increasing the size of leg and bum muscles and builing core strength.
Are you sold yet? Need more?
Squats also utilize muscles in the lower leg, lower back, upper back, abdominals, shoulders and arms, so all of those muscles are thus being trained.
More bang for the buck. Just the way I like it - get as much of the body involved as you can - maximize caloric expenditure and make every minute of your workout count!
A few other fun factoids to up the ante and make sure you squat and squat often:
-build better balance. The balance that you need to do them will help to sit,stand and walk tall and straight and it will also strengthen your back muscles and help to avoid the back pain caused by sitting in a chair for too long
-can be performed ANYWHERE!! That crazy lady you saw squatting at the grocery store? May have been me. Maybe.In the fresh veggies section, not the ice cream freezer, of COURSE!
-non-impact exercises - no undue strain on joints and spinal column
-weight loss. Being a big muscle, full body exercise, squats burn a lot of calories! Making them an efficient aid in weight loss as well as building muscle strength
-60% of human muscle mass is located in the legs,squats use almost all these leg muscles in unison
-most athletic injuries involve weak stabilizer muscles, ligaments & connective tissues. Body weight exercises like squats can help strengthen these & help prevent injury
-Ab contractions that occur during a squat can be more beneficial than crunches! They also help strengthen the lower back & can help improve posture.
I have also read that squats can get rid of cellulite, give you a "juicy" booty and solve world peace. Take of that what you will.
Squat To Your Max! 6 Problems that can occur when you squat at home and how to correct them
1. The Problem: Your shoulders and back are relaxed.
Without proper tension in your shoulders and back, your entire squat breaks down: You round your back, you lose control, and apart from being able to lift less weight, you also up your risk of injury. Basically, your body forgets how to do squats.
The Fix: Pull your shoulder blades down and together. This simple switch will engage your core and keep your body from becoming loosey-goosey. You'll be shocked how much stronger you'll feel.
2. The Problem: Your knees fall toward each other.
Caved-in knees are a telltale sign that your outer thighs are lacking in strength If you let your knees cave in, you'll only exacerbate muscular imbalances.
The Fix: Anchoring your feet to the floor can go a long way toward keep your knees where they need to be. Take a "tripod" stance, making sure your weight is evenly distributed under your big toe, little toe, and heel. Then, pretend you're trying to spread the floor between your feet. Push your feet into the ground and out to the sides. Your feet shouldn't actually move, but you should feel some tension in your hips.
3. The Problem: You never squat below parallel.
There's a big misconception that squatting below parallel is bad for your knees. If you have no knee issues, squatting deep is perfectly healthy and can actually make knees stronger. Plus, deep squats work parts of your glutes that shallow squats just don't.
The Fix: Squat as low as you can comfortably. The ideal depth is going to be different for everybody. But, by and large, you should squat until the top surface of your thigh is just below your knee.As long as you feel comfortable and in control, you can go even lower. Just remember, squats should never hurt. If they hurt, that's your body telling you to change how you're doing them.
4. The Problem: You've only tried one type of squat.
Squats come in a all shapes and sizes—just like the people who perform them. You've got back squats, front squats, goblet squats, plyometric squats, the list goes on.
The Fix: Mix up your variations for maximum results. While every type of squat will do wonders for your lower body, each variation emphasizes different muscles, such as your hamstrings or glute medius (side butt). Hit a few variations every week and you'll get the benefits of all of them.
5. The Problem: You squat once a week.
The less often you squat, the longer it will take to see results, both in terms of sculpting muscle and blasting fat. Squats are incredibly efficient: They work more muscles and burn more calories than just about any other movement.
The Fix: Squat two to three times a week.
6. The Problem: Your knees extend way past your toes.The farther your knees jut out past your toes, the more you stress your knee joints. If you have sensitive knees, that could spell injury
The Fix: Keep your knees in line with your toes. While it's perfectly OK if your knees extend a centimeter or two in front of your toes, focusing on keeping them behind your toes is an easy way to make sure you don't end up taking things too far forward. Ideally, your hips should move back just as much as your knees move forward. Emphasize weight in your heels and lighten the pressure on your toes. Added bonus: this will engage the glutes even more!
Come to Sgt.Annie's Boot Camp this week to break down the squat and practise loads of variations!
Thursday 8pm Drop In
Find Your CORE
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