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Down Up, Down Up, Down. More Energy!

Down up, down up, down. More energy!

Big bootay, toned bootay, peach-shaped bootay. We all want the perfect bottom, but how do we get it?

Squat, friend. You need to squat.

If you have clients dead set on a Kardashian-shaped rump, then it’s time to get serious about the humble squat – and a lot of them.

Squatting is no joke, it’s serious business in the gym environment, and technique is EVERYTHING.

A squat can do many amazing things for your body (other then create a smackable bum), it boosts power in your lower body, strengthens your quadriceps, hamstrings, and calves – even your arms can benefit from a well-performed squat.

The great thing is that a squat can be performed at any time, whether it’s a morning wake-up ritual, keeping fit while holidaying or just smashing out 20 squats behind your desk.

Squatting
A squat can do many amazing things for your body (other then create a smackable bum), it boosts power in your lower body, strengthens your quadriceps, hamstrings, and calves – even your arms can benefit from a well-performed squat.

What is a squat, technically?

The objective of the squat exercise is to tax the quadriceps and gluteus maximus. So, let’s break it down…

The movements

  • Torso remaining as vertical as possible
  • Hips always vertically moving down

The hinge joints

  • Hips
  • Knees
  • Ankles

A squat is performed in a standing position with the objective being to move the hip joints as close to the ground as possible. This can be achieved through flexion in 3 joints; flexion in the hip joints, flexion in the knee joints; and dorsiflexion in the ankle joints.

Remember: shoulder stay high and hips lower, the knees stay above the ankles.

The right way to squat

·     Stand with your feet just over shoulder-width apart

·     Keep your back in a neutral position and your knees centred over your feet

·     Bend your knees, hips and ankles, lowering until you reach a 90 degrees

·     Return to starting position

 

Squat Variations

·     Add weights

·     Squat and walk in the low position

·      Plié squat with heel raises

·     Frog squat

·     Jump squat

·     Single leg squat

·     Wall sit

 

No matter who your client is – squatting, and its many variations, is a recipe for overall health and fitness success. In the words of Arnold Schwarzenegger: down up, down up, down. More energy!

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