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.
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!