ryanshope
2007-10-12, 12:21 PM
here is one exercise that most people avoid like the plague --the squat. However, if you’re seeking tight, shapely legs then there is no other leg exercise on the planet that is as effective as the squat. Is it difficult? Yes. Can it give you fabulous legs? Definitely!
As in most cases in life, the most difficult endeavors yield the greatest rewards. Performing the squat does not mean you’ll have legs that burst the seams of your clothes. Yes, you can achieve bodybuilder type legs if that’s your goal, but you can also develop legs that are lean and tight. It’s dependent upon execution, foot positioning, frequency, amount of weight, repetitions and intensity.
If you’re worried about getting big legs or a big butt, then it’s not the squat that’s the issue but more your body fat level and food intake. The squat does not discriminate by gender and is a perfect lower body exercise for men and women.
The primary muscles worked during squats are the quadriceps (front of the thigh), hamstrings (back of the leg), hips, gluteus (butt) and lower back. Secondary muscles used are the abdominals and practically every other muscle in your lower body. So, if you want great legs and a great butt, you must practice the squat.
THE SQUAT
1. Preparation
Beginners start by standing tall with feet shoulder-width apart or slightly closer. Foot positioning is vital. If the feet are spread too wide, then the focus will be more on the hips instead of the legs.
If you’re a beginner, practice the movement with no weight and your hands on your hips, or place a broomstick across your shoulders. Be sure the broomstick is not resting on your neck. It must be positioned on the upper part of the back. Also, place a chair behind you for safety. Beginners should attempt two sets of 15 repetitions on three alternate days of the week.
Those with experience should stand facing a squat rack with the barbell at upper chest height, walk under the bar and position it on the uppermost part of the back. Then grasp the barbell at the sides. Space your hands evenly on the barbell, shoulder-width (or wider, if comfortable) apart. Dismount the bar from the rack and take a step backward. --- more >>
2. Execution/Descending Phase
Knees should be in line with the toes. Maintain a neutral spine and a slight bend in the knees. Concentrating on the quadriceps muscles, begin to lower your body by bending from your hips and knees. Think about sitting
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back in a chair as you are lowering.
Stick your butt out. Your feet should remain shoulder-width apart or slightly closer together, with weight distributed from balls of feet to heels. Keep your chest out, eyes straight ahead, shoulders back slightly and lower back straight and flat (but not vertical).
The bar should descend in a vertical path so that the distribution of the weight is kept over the ankle. Inhale as you lower down. Stop when your thighs are parallel with the floor. Do not bounce at the bottom of the movement, and do not let your knees ride over your toes. You should be able to see your toes.
3. Execution/Ascending Phase
Using the quadriceps (front of the thigh) and hips, slowly push off with your heels (keep foot flat) as you return to the starting position stopping just short of your knees fully extending. Maintain control throughout the entire range of motion.
Exhale while returning to the starting position. As in the descending phase, do not let your knees ride over your toes. You should be able to see your feet at all times.
It helps to find a marker on the wall to keep your eye on as you lift and lower; otherwise your head may tend to fall forward and your body will follow.
10 Common Mistakes To Avoid
Not keeping your head up and eyes forward.
Allowing your knees to extend in front your toes.
Keeping your back too vertical and not flat or slightly arched.
Locking out your knees at the top part of the movement.
Holding your breath.
Using excessive weight.
Performing a squat with an injured lower back.
Not perfecting form and technique.
Descending lower than parallel.
Stopping your descent phase before your thighs are parallel to the floor.
During my personal training experience, I have found that women respond well to higher repetition ranges (15-20), and men tend to get the best response in a repetition range of 8-15. This is one of the few exercises that I recommend in higher rep ranges. Whatever your goal is, squats will give you sensational-looking legs.
eDiets.com members also have the added advantage of viewing an actual demonstration of the squat as well as over 200 other exercises. Simply access eDiets animated Virtual Trainer on the fitness site and you’ll receive not only an awesome demo, but a complete description as well.
As in most cases in life, the most difficult endeavors yield the greatest rewards. Performing the squat does not mean you’ll have legs that burst the seams of your clothes. Yes, you can achieve bodybuilder type legs if that’s your goal, but you can also develop legs that are lean and tight. It’s dependent upon execution, foot positioning, frequency, amount of weight, repetitions and intensity.
If you’re worried about getting big legs or a big butt, then it’s not the squat that’s the issue but more your body fat level and food intake. The squat does not discriminate by gender and is a perfect lower body exercise for men and women.
The primary muscles worked during squats are the quadriceps (front of the thigh), hamstrings (back of the leg), hips, gluteus (butt) and lower back. Secondary muscles used are the abdominals and practically every other muscle in your lower body. So, if you want great legs and a great butt, you must practice the squat.
THE SQUAT
1. Preparation
Beginners start by standing tall with feet shoulder-width apart or slightly closer. Foot positioning is vital. If the feet are spread too wide, then the focus will be more on the hips instead of the legs.
If you’re a beginner, practice the movement with no weight and your hands on your hips, or place a broomstick across your shoulders. Be sure the broomstick is not resting on your neck. It must be positioned on the upper part of the back. Also, place a chair behind you for safety. Beginners should attempt two sets of 15 repetitions on three alternate days of the week.
Those with experience should stand facing a squat rack with the barbell at upper chest height, walk under the bar and position it on the uppermost part of the back. Then grasp the barbell at the sides. Space your hands evenly on the barbell, shoulder-width (or wider, if comfortable) apart. Dismount the bar from the rack and take a step backward. --- more >>
2. Execution/Descending Phase
Knees should be in line with the toes. Maintain a neutral spine and a slight bend in the knees. Concentrating on the quadriceps muscles, begin to lower your body by bending from your hips and knees. Think about sitting
ADVERTISEMENT
back in a chair as you are lowering.
Stick your butt out. Your feet should remain shoulder-width apart or slightly closer together, with weight distributed from balls of feet to heels. Keep your chest out, eyes straight ahead, shoulders back slightly and lower back straight and flat (but not vertical).
The bar should descend in a vertical path so that the distribution of the weight is kept over the ankle. Inhale as you lower down. Stop when your thighs are parallel with the floor. Do not bounce at the bottom of the movement, and do not let your knees ride over your toes. You should be able to see your toes.
3. Execution/Ascending Phase
Using the quadriceps (front of the thigh) and hips, slowly push off with your heels (keep foot flat) as you return to the starting position stopping just short of your knees fully extending. Maintain control throughout the entire range of motion.
Exhale while returning to the starting position. As in the descending phase, do not let your knees ride over your toes. You should be able to see your feet at all times.
It helps to find a marker on the wall to keep your eye on as you lift and lower; otherwise your head may tend to fall forward and your body will follow.
10 Common Mistakes To Avoid
Not keeping your head up and eyes forward.
Allowing your knees to extend in front your toes.
Keeping your back too vertical and not flat or slightly arched.
Locking out your knees at the top part of the movement.
Holding your breath.
Using excessive weight.
Performing a squat with an injured lower back.
Not perfecting form and technique.
Descending lower than parallel.
Stopping your descent phase before your thighs are parallel to the floor.
During my personal training experience, I have found that women respond well to higher repetition ranges (15-20), and men tend to get the best response in a repetition range of 8-15. This is one of the few exercises that I recommend in higher rep ranges. Whatever your goal is, squats will give you sensational-looking legs.
eDiets.com members also have the added advantage of viewing an actual demonstration of the squat as well as over 200 other exercises. Simply access eDiets animated Virtual Trainer on the fitness site and you’ll receive not only an awesome demo, but a complete description as well.