Drop it Like a Squat

The barbell squat is basically the king compound exercise that you need to incorporate into your routine, if you haven’t already. Working everything from your glutes to your core strength, it’s a whole body exercise, and when done correctly, will bring your lower body strength to out of this world levels. It’s important to maintain proper form, though, especially if you squat heavy. Tips:

• Hit depth – I always see women at the gym who don’t quite go low enough for this to be an effective exercise. Try to hit parallel, or below parallel. I personally like squatting ATG (Ass To Grass) but only with lower weights.
• Your knees should track with your feet as you go down – don’t let them bend inwards or go past your feet.
• Keep your chest up, and your lower back as straight as you can.
• With barbell back squats, the resting place for the bar may not have enough muscle built up when you first start, which can cause bruising and discomfort. Try using a cushion or a towel wrapped around the bar at first until you build up general upper body/back strength.
• Keep your eyes focused on one point as you go down and back up.
• Push up with your heels.

 

What’s in it for you?

• Tones the legs, lifts the butt – recruiting all major muscles groups of the butt, hips and thighs.
• Strengthens the core – As you need to use your abdominal and back muscles to balance, you’ll be building up core strength in record time.
• Increases flexibility in the joints – think ankles, knees, hips and lower back.

Other variations: Single leg squat, sumo squat, front squat.