Fitness Files, Tips and Tricks to Keep You Fit - Squat to Perfection
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Home Page | Exercise Routines | Food for Thought | Health & Fitness
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Whether you call it a squat or deep knee bend, no other exercise works more muscle at one time -- period. When adding a simple squat to your lower body program, you may soon find that you need little else to tone and tighten the legs, hips, and buttocks.
I bet you already squat many times throughout the course of a normal day. Whenever you sit down and/or stand back up again, you're completing a single repetition of a basic squat -- using body weight as your resistance. Unless you're severely ill or bedridden, squatting is a common occurrence, but it's still wise to check with your physcian before beginning any new exercise program. Barring any health problem, everybody can make use of their innate ability cop a squat and learn how to do the perfect lower body exercise. First, let's clarify what's considered perfect. A perfect squat is one that is tailor made to your strength and range of motion, well within your limits. It can be done with, or without equipment. Resistance levels are adjusted so as to hit muscle fatigue at the appropriate repetition range (normally between 10 and 20), based on your goals. Higher reps build more definition and endurance, lower reps build more strength and size. Only attempt to go as heavy as is comfortable for you. An effective, but lower intensity variation are assisted squats, performed by holding on to the back of a chair or other support as you raise and lower. If it's necessary to limit range of motion (how far you squat down), you can place a chair or bench of the correct limiting height under the buttocks during the movement (see Trainer's Notes below). Try and remember that you're not bound by someone elses expectations of using heavy barbells or machines. An effective squat, one that works virtually the entire lower body, can be done with light dumbbells or just body resistance. Both machines and free weights allow greater control when adjusting resistance levels, but they are far from required to get good results. Let's take a close look at a basic squat, shown here using hand held dumbbells. The Basic Squat
2. Inhale, swing the weights slightly forward for balance, while bending at the knees and hips to a sitting position, thighs parallel to the floor (or only as low as you can safely go while maintaining balance). Your buttocks doesn't drop below the level of your knees, and your knees do not extend beyond the toes (Figure 2). 3. Exhale, slowly rise to a standing position (again, do not lock out the knees) with knees and hips straight, allowing the dumbbells to drop back to your sides. TRAINER'S NOTES: Attempt to hit muscle fatigue in the 10 to 20 repetition range depending upon personal goals. Shoot for 2 or 3 total sets. If adding resistance, do so from set from set to set. For example, set one is done with the lightest resistance for 20 reps, and set three with heaviest resistance for 10. More importantly, work to muscle fatigue on every set (even if less than 10, or greater than 20 reps). Squats are a great movement for the entire lower body, bringing all the muscles of the legs and buttocks into play, as well as the stabilizer muscles of the abdomen and lower back. To increase intensity without adding weight, squat down to a count of 8 and up to a count of 4 (versus the normal tempo of 4 down and 2 up). The squat can also be done with hands free or with various sized water bottles substituted for the dumbbells. To reduce resistance, hold on to the back of a bench or sturdy chair and use your arms to assist in raising your body up and down. A chair or bench of the correct height can also be placed below the buttocks to limit descent. If using this option to reduce range of motion, make sure you just tap, or barely touch the chair with the buttocks, and then reverse motion.
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THE FIREFIGHTER'S WORKOUT 
