Exercise Of The Week: Squat

Photo credit: New Health Advisor

  

Squat is a compound, full body workout that trains primarily the muscles of the thighs, hips and buttocks, quadriceps and hamstrings. It one of  the most critical workout that all women (even men too) need to include in their exercise routine. Aside from building leg muscles, squat enhances balance and mobility as well as toning your backside and abs.




It is important to note that there are several  variants of squat, and depending on the variation you choose to do, the results you achieve will be slightly different. Again, when you occasionally change the type of squat that you perform, you will see continual muscular improvements.


Basic squat is pretty straightforward to do, but getting that technique just right is crucially important.
A video (below) is included to help demonstrate how to perform the method for the perfect squat.


 Basic Exercise Data

Mechanics Type	Compound
Force Type	Push
Targeted Muscles	Quadriceps
Synergists	Gluteus Maximus, Adductor Magnus, Soleus
Dynamic Stabilizers	Hamstrings, Gastrocnemius
Stabilizers	Erector Spinae
Antagonist Stabilizers	Rectus Abdominis, Obliques

Calories Burned Doing Squats

Body Weight	Calories Burned in Different Time
	5 Min.	10 Min.	20 Min.	30 Min.	60 Min.
120 Pounds	57	115	230	345	691
150 Pounds	72	144	288	432	864
200 Pounds	96	192	384	576	1152
250 Pounds	120	240	480	720	1440

 

How To Do Squat

• Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you or hands behind your head for balance. Bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can, keeping weight back in your heels.
• Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
• This counts as one rep. 
•   Do a total of 10 reps of squats, which counts as 1 set. Then perform 2-3 sets. 

Now add it to workout program and if you want to hardcore, add weight to it using barbell or dumbbell or kettle bell.


Challenge yourself!