This Article is About
good posture
abdominal muscles
doing squats
glutes
shoulder width
dumbbells
quadriceps
range of motion
Challenge Yourself With The Perfect Squat
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Challenge Yourself With the Perfect Squat

Squats are definitely one of the most effective exercises you can do for your legs and above all for that all important “killer booty”. Although the squats primarily exercise the legs and bum they also provide you with an excellent abdominal training session at the same time as they build a lot of stability and muscles in your back this means your whole body will benefit from doing squats.

Which squats you then decide to do is a matter of taste. I prefer deep squats, not "ass to the grass " 90 degrees or just below is well enough and makes sure that we keep our glutes contracted the whole time.

This exercises the gluteus maximus at a whole new level. Squats benefit your bones, muscles, joints, flexibility and balance and you get a greater functionality and explosiveness in your legs by utilizing the entire range of motion which can be useful when practicing martial arts, dancing, running, swimming, jumping etc.

The muscles involved when doing squats are:

Primary

Erector spinier

Gluteus Maximus

Quadriceps

Hamstrings

Secondary

Transverse abdominus

Gluteus madius / minmus

Adductor

Soleus

Gastrocnemius

  • When doing a perfect squat I stand with feet hip or shoulder width apart, toes pointing forward.
  • I either put my arms straight out in front of me (good way to counter balance) or if I use weights I hold on to the bar or the dumbbells.
  • I pull in and tense my abdominal muscles to help stabilize me, then I go down to a 90 degree level or just below making sure that my back is straight and that my shoulders are pulled back, good posture in other words.
  • Important - knees should be pointing forward and not be in front of your toes, whatever you do don't come off your heels, all of your weight should be in to your heels driving them down into the floor (this helps with knee alignment, balance and it makes sure that you are using the correct muscles).
  • Down at the bottom I hold for 5 sec and then I stand up straight. I do this 15X3 with 6 kg dumbbells.

In the beginning I did it without any weights so that I would learn the correct movement and manage to get down to just below 90 degrees, then I worked my way up starting at 1 kg weight and so on. The risk in starting off with high weights is that you might “cheat” and not do deep squats losing your range of motion, you also increase the risk of injuries. So increase weight gradually and challenge yourself.

This exercise is hard but extremely effective and no girls you will not get big legs by pounding on those weights. First of all we do not have the amount of testosterone that is needed to build big massive muscles (if you do you might want to lay of the steroids) what will happen is that you will end up with beautiful lean toned legs and a booty that looks fantastic in almost everything and it will help to rid those nasty cellulites as well. The lean muscle you build also helps to increase your metabolism which means that your body is burning more calories both day and night.


Street Talk

I need to start back doing squats! Good incentive - thank you!

Reply
  about 6 years ago
  

Well you know the saying - If we don't use it we lose it :). Thanks for reading :).

Reply
  about 6 years ago

Great healthy tips from you, Anna. Good landing page also!

Reply
  about 6 years ago
  

Thank you, that means alot. I'm going to start working on the website this week comming :). Looking forward to it :).

Reply
  about 6 years ago
Cena  

Nice looking site you have. Have drop a comment but keep showing error. Have put a like on your blog. Well done! Keep helping others to keep fit ya...

Reply
  about 6 years ago
  

Than you Cena. I will check that out? I'm kind of a rookie when it comes to all of this. Thank you so much for letting me know.

Reply
  about 6 years ago
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