Chair Squat & Single Leg Squat | Boot Camp Workout





The interactive transcript could not be loaded.



Rating is available when the video has been rented.
This feature is not available right now. Please try again later.
Published on May 2, 2012

Nutella Bread Recipe: https://www.youtube.com/watch?v=8eHPk...

Like these Workout Lessons !!! Download our official fitness app http://apple.co/1J7guQ7

Check out these Top Rated Women’s Workout Essentials:

Shake Weight Dumbell: http://amzn.to/1igS0YU
Gaiam Total Body Balance Ball Kit: http://amzn.to/1igUpmx
Jillian Michaels: No More Trouble Zones: http://amzn.to/1Q6P5gS
Fitbit Flex Sleep + Activity Tracker: http://amzn.to/1Jfm7Lq
Aylio 3 Flat Stretch Bands Exercise Set: http://amzn.to/1hvOrNT
Trigger Point Performance Foam Roller: http://amzn.to/1LIZvS6

Looking for a Workout that kicks your ass? Check out these Hardcore fitness resources:

Rep 3 in 1 Wood Plyometric Box for CrossFit and Conditioning: http://amzn.to/1GwyDk9
Boot Camp and Group Training Routines Kindle Edition: http://amzn.to/1QZPdi0
The Official Five-Star Fitness Boot Camp Workout: http://amzn.to/1L0f2wR
Skinny Bitch Fitness: Boot Camp: http://amzn.to/1OlV81u
Tactical Fitness: The Elite Strength and Conditioning Program: http://amzn.to/1MePpq1

Watch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507047-...

Doing a chair squat is a great way to learn the mechanics of a squat, because in a squat you always imagine as if you're sitting back into a chair. So you can literally use a chair to help you learn how to do the mechanics. You're basically working from the hip, knee, on up, and then sitting back down. So this is a great exercise for people that are starting out how to learn how to do a squat. Engaging your quadricep muscles, even a little bit of your calf muscles working as you plant yourself into the floor. If you're ready to progress the squat and you want to try single leg squat you can first start just by putting your heel on the floor. Most of the emphasis is going to be on that standing leg. So I'm putting all my work into the foot that's planted solidly into the floor. Exhale to come up. And now most of the work is happening just on that one side. And I'm just using that heel for a little bit of balance. And then if you want to make it really challenging, take away the balance and just come up on your own single leg squat. Exhaling to push your body up, controlling on the way down. Trying not to let the knee wobble in and out but keeping that knee nice and steady. Great exercise for anybody also who needs to work on the stability of their knee joints. Keep in mind that you don't even need a chair for all of these exercises. Once you get really good, you feel secure about your position, you can do a regular squat without it and you can do a single leg squat using the heel to help you maintain your balance and your alignment. Or lifting the heel up just making sure you're still doing the same action of sitting back as if the chair were there. Making sure you don't just bend your knee forward. Still sliding the tailbone back, keeping the chest up. As you get really strong you can take it full squat coming down and then bringing yourself back up. All just variations that are going to target those leg muscles.

  • Category

  • License

    • Standard YouTube License


When autoplay is enabled, a suggested video will automatically play next.

Up next

to add this to Watch Later

Add to

Loading playlists...