What's up everyone it's IFTSA back at it again and it's time for some squats!
I am going to go over 2 basic squats that have drastically different results. I will also show you 2 variations of each.
Quad dominant squat ( front of your legs)
First get a chair or use your couch, something close to knee height. We are going to use this to lightly touch down on or sit all together if necessary.
Second stand with your feet a little more shoulder width apart. Keep the heals on the ground and lower yourself to 90 degrees bending at the knee. Push your butt back and make sure you can see your toes!!! You do not want your knees to go in front of them because you will put negative pressure on your knee and over time it can where out your meniscus or patella!!
Third now stand back up! Control the pace in both directions!!! Speed does matter and right now you need to find a speed that you can do comfortably. Different speeds provide different results and literally all are useful you just have to know when and what for!!!!
If you can't go down to 90 degrees because of tightness in your hips set the chair higher and go to a comfortable depth. Over time lower it!!! Working out is challenging and has some discomfort!
You should feel this in the quads (the front of your legs)
Most people and athletes are quad dominant so you should focus more on the wide squats to balance the hamstrings!!!
**If it hurts stop before the pain and only do what you can!!! Over time you can get better and better!!! Learn good pain and bad pain!!! **
Quad Dominant Variation
Simply remove the chair this time and try going just a little deeper than before. Make sure you pay attention to how it feels in the legs and the hips!!!
Hamstring dominant squat ( back of your legs) + glutes ( butt muscles)
First get a chair or use your couch, something close to knee height. We are going to use this to lightly touch down on or sit all together if necessary.
Second stand with your feet a little waaaay past shoulder width apart. Keep the heals on the ground and lower yourself to 90 degrees bending at the knee. Push your butt back and make sure you can see your toes!!! You do not want your knees to go in front of them because you will put negative pressure on your knee and over time it can where out your meniscus or patella!!
Third now stand back up! Control the pace in both directions!!! Speed does matter and right now you need to find a speed that you can do comfortably. Different speeds provide different results and literally all are useful you just have to know when and what for!!!!
You should feel this in the hamstrings ( the back of the legs)
Most people and athletes are quad dominant so you should focus more on the wide squats to balance the hamstrings!!!
This squat will also develop the glutes ( butt muscles) much more than the narrow squats.
If you can't go down to 90 degrees because of tightness in your hips set the chair higher and go to a comfortable depth. Over time lower it!!! Working out is challenging and has some discomfort!
**If it hurts stop before the pain and only do what you can!!! Over time you can get better and better!!! Learn good pain and bad pain!!! **
Hamstring dominant squat variation ( back of your legs)
Simply remove the chair this time and try going just a little deeper than before. Make sure you pay attention to how it feels in the legs and the hips!!!
Squat workout
3-5 sets of 5-10 reps narrow squats
3-5 sets of 5-10 reps wide
Thanks and good luck!!!
