Everyday Exercises Anyone Can Do: Squat Variations

 

Everyday Exercises Anyone Can Do: Squat Variations

Squats are a great exercise to add to your routine if you don’t already do them. They work your entire lower body, and if done properly they will work your core and some of your back muscles as well. Good technique while squatting is essential to getting the most out of the exercise as well as ensuring you stay injury free. There are many different variations of squats that will give you varied benefits, but it’s important to have a good base set before you start branching out.

One of the main limiting factors for people when they try to squat is knee pain. That can be caused by a number of different things so if you experience prolonged pain in your knees, make sure to consult your physician. That being said, there are things you can do to alleviate some of the tension and load your lower body takes when you squat. Using a suspension trainer like a TRX allows you to pull yourself up with your upper body while pushing yourself up with your legs, decreasing the amount of work your legs need to do. As you get stronger, you can rely less and less on the suspension trainer and more on your legs. You can also squat with the assistance of a physio ball, which takes away a large portion of the balance component and allows you to focus more on depth and form rather than not falling over.

Things to remember:

  • Keep your knees behind your toes
  • Make sure your shoulders are back and your chest is tall
  • Don’t let your knees fall in towards each other or out away from each other
  • Keep pressure even from heel to toe
  • Hinge from your hips and sit back like you’re sitting down in a chair
  • Go down as deep as you can without pain
  • Keep your core tight

As always, if you have any questions don’t hesitate to come see the friendly personal training staff at Elite! We are always happy to offer advice and check your form to make sure you’re getting the most out of your workout.

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Written by Jordan Meyer, Certified Personal Trainer & Group Exercise Instructor at Elite Sports Club-North Shore

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