The Squat - an exercise demo from ZodBod.com

Taken from the excellent Zodbod.com. A new fitness website where you can download your dream body. Check it out.... http://www.zodbod.com/

The squat is arguably the best exercise you can do in the gym. From the simple beginnings of the bodyweight squat to the loaded bar screaming squat, it truly can be called the king of exercises! At a lower level of difficulty it will tone up the thighs, hamstrings and glutes like nothing else whilst at the other end of the scale it will truly make you grown all over. Thats because it has a habit of increasing the amounts of testosterone and growth hormone in the body, which are both very important for muscle growth. If you could only ever do one exercise ever again....make it the squat! (*this doesnt mean you are going to enjoy them!)

This bodyweight version will get you used to the action of the squat, which is not necessarily as easy as it looks.

1) Stand with your feet shoulder width apart.
2) Look forward or slightly upwards and place your arms across your chest or out in front of you.
3) Keeping your heels on the floor and your tummy pulled in, slowly lower down to a 90 degree bend in the legs.
4) Keep your back straight throughout.
5) Push back up to the beginning.

You may find it hard to keep your heels on the floor to start with. To help with this, place a chair behind you so you can sit down into the squat without fear of falling over. Over time you will get used to the motion and your calf muscles and achilles will become more relaxed and allow you to sit into the position fully.

I hear many people say that you shouldnt go further than 90 degrees with the knees but i am not an advocate of this. If you feel no pain and you are in control of the downward movement there is nothing wrong with going lower than 90 degrees. In fact, in the countries that have some of the highest populations in the world many folk will spend hours sat in this lowest position. And they dont have the same high incidence of knee and back pain that we in the developed world have! The rule is: take it slowly and progress gently.

Category:

Sports

Tags:

• Exercise
• zodbod
• fitness
• leg workout
• squats
• training
• home training
• bodyweight training