Squat - Correct:
Squat - Incorrect:
Primary Muscles Worked: Gluteus Medius, Gluteus Maximus and Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Intermedius) Thighs
1. Start Position: Stand with feet slightly apart with arms relaxed. Look straight ahead, chest lifted, abs tight and shoulders down out of your ears. Stand tall.
2. Execution: Inhale, slowly bend your knees and sit back into your heels. As you lower your hips, extend your arms out in front of your body. This will help to counter balance the shift of weight back and into your heels. Careful not to let your knees go forward of your toes.
3. Pause at the bottom of the movement.
4. Exhale and contract your buttocks as you return to the start position.
5. Avoid this exercise if you have back or knee problems or feel any pain in your back or knees (or anywhere else).
• Proper form, posture and correct breathing are very important – not only to isolate the targeted muscle group, but also to prevent injury.
• Making the mind/muscle connection will insure that you get the most out of the exercise.
• Never squat lower than you are comfortable with. It is not necessary to put your buttocks on the ground. Stay in the muscle and out of the joint.
• For extra support, try placing your hands on your thighs.
• For more intensity, add weights.
Thu, August 9, 2007
by Brian Hadaway