Squats, Squats and More Squats
Wednesday May 3, 2006
If I had to choose one exercise to do, it would most likely be squats. Not only do squats mimic a movement we do throughout the day, they also work almost every muscle in the lower body. The prime mover is the gluteus maximus, but the quads, hamstrings and calves are also involved as synergists and stabilizers as well, so you get a lot of bang for your buck. What you may not know is that there are a variety of ways to do squats - with or without weights, on one leg or two legs, with an exercise ball or on a chair...the list goes on.
If you want to add some variety to your squats, you're in luck. I've put together an image gallery showing different versions of squats, from simple (such as chair squats) to more advanced moves (like the one-legged ball squat). Check them out and try something new this week to stimulate both your mind and your body in new ways.
Comments
I am with you… a total believer in squats. I have one to add to your list. You stand in front of a park bench (or equivalent) with your back to the bench. Put one foot backward onto the bench so that the top of that foot is on the seat of the bench. Then squat on the one leg. By standing a bit farther away from the bench, the gluteal involvement is increased.
William
Oooh…that’s a good one, William. Those one-legged squats can really burn!
I use to enjoy doing squats with my exercise routine but I noticed that they hurt my knee afterward. Is there any form of a squat that’s lighter on the knees? I broke my knee when I was a kid and I think age is settling into where it was broken once. I noticed it’s only the one that I broke that hurts. Any suggestions?
Hi, Laura. You probably want to ask your doctor that question, but one option would be modified squats (e.g., just squatting down halfway or using a ball behind you for support) or you could start out with wall sits, build a little endurance and strength and gradually move on to squats. You definitely don’t want to feel pain, so modify the moves or just take them out if they hurt.
Try hindu squats they work the best…. javascript:ol(’http://mattfurey.com/conditioning_book.html’);
I’m loving this newsletter. Lost 5lbs (something I’ve been unable to do for quite some time) following your instruction! Thanks and keep up the good advise!
Wow…thanks so much, Patty. You made my day!
I just LOVE to read your mails regarding exercises. This mail on ‘Squats’ is simply wonderful.
IT REALLY WORKS & I’m Happy about that.
Thanks, Beena!
Slow on reading my mail so coming to this late. I have arthritis in my knees and have found this exercise has increased my mobility tremendously. It gives flexibility to the knees: unfreezes them and allows them to bend easily. Amazing results–just have to go down slowly and hold it for 20 seconds or so. At first I hung onto the sink for support, but now no longer need it.
Also when the knees start to complain while being on them for a long time, a couple of these will instantly ease the knee stress.
Are squats good for everyone,aslong as they are not injured ofcourse.
If you are getting the pain in your knees, it (at least for me) means you are using the wrong form. Everyone says that, but no one ever tell you how it’s supposed to look. There’s a video on simplefit that shows how it’s supposed to look, better than any text description ever did for me. By - basically - sticking my butt out more, my knees went from sounding like popcorn so not making a sound. Actually, it kinda freaked me out, thinking how the other noise must have been horrible for me. My knees still get sore, but not the stabbing pain that makes be stop doing squats long before my muscles tire out.
http://simplefit.org/details.html - click on squats for the video.
I agree with Bob keep the knees behind the toes less sheer force. Simplefit.org is an outstanding resource for bodyweight exercises
I agree also, the simple approach to exercise is found by asking yourself - What do I need and expect from an exercise program? Can squats help me or hurtme? In any event, you can use a website I found called Simplefit.net Personal Trainers to find information and advice about exercise and fitness programs.