Squat Variations

The Squat is a perfect all over leg exercise.  There are many variations and we will go over a few here today so that there is something for everyone! These are great to add to you dog walk because you can do them anywhere!

The Wall Squat isolates the quadriceps muscles in the front of the leg, it is a good starting point especially if you have knee problems.  Sometimes the knee pain will go away after you strengthen and/ or stretch the surrounding muscles.

Wall Squat:

• Stand with your back against a wall or stable service
• Walk your feet out from the wall about 12″
• Bend your knees and slide down the wall
• Ideally, your upper legs should be parallel with the floor and your shins  should be perpendicular to the floor.  (if this hurts your knees, come up a little)
• Flatten your lower back into the wall, do not allow the back to arch
• Put your weight into the HEELS of your feet, you can even lift your toes off of the ground
• Hold this position until your legs are burning and you can no longer hold it.
• Each time you do it, see if you can hold it longer.

The regular squat is a compound exercise meaning it uses many muscles.  The primary muscles used are the quadriceps (front of leg), hamstrings (back of leg), gluteus (butt), and all of the surrounding muscles including the calf, lower back and core. It is used in every day  activities when picking up something from the floor, going to the bathroom, sitting in a chair, etc.

Regular squat:

• Stand with your feet hip width apart
• With your core muscles tight, sit BACK into the heels of your feet (you should be able to lift your toes
• Bend your knees and sit down and back
• Keep your chest high, don’t allow your back to round
• Keep your knees in line with the toes, don’t allow them to roll in, instead push them out toward the baby toe
• Just go down as low as you feel comfortable to start eventually getting your butt as low as your knees
• Rise back up to standing and the repeat 10 – 20 times

Plyometrics is a form of exercise where you “jump” during the exercise. It makes the muscles work harder and exert more energy.  You should only add plyometrics to any exercise if you feel comfortable with the basic form of the exercise AND you are using good form. Watch HERE.

Plyometric Squat:

• Get into the same position as the regular squat
• Upon rising back up from the squat, you will add a jump to it
• Landing is critical!
• Land softly and then jump back up to the next one.
• Core is tight and remember to sit BACK into the heels.

Start with the wall squat until your legs get a little stronger then progress to the regular squat as this works more muscles and is applied to daily life.  When you feel comfortable with the regular squat you can add weights or you can incorporate some plyometric squats for a real leg burner!

Remember when doing any exercise that you are actually “micro tearing” the muscles so give them a day or two to recover and build back up before repeating the exercise again.

Let us know how you did!