Let’s Talk Squats

I’m talking the sitting-on-an-invisible-chair squat, not inhabiting a location illegally squat. And I want to talk about this for one simple, compelling reason… Everyone should do squats.

Now I understand having bad knees… in which case there are alternatives to squatting that can help replicate the results.  Overall, you should squat. I have at least 3 reasons why squats should be come a normal part of your life. For one, they engage muscles you need daily, and will help build their fitness so they are more efficient.  Secondly they are a simply exercise you can do anywhere with or without weights.  Lastly, and my most compelling point, you will not be disappointed with the results.

There is no better way to build the gravity-defying, bubbled derrier of your dreams. If you want a bubble butt like J.Lo and would rather avoid chicken-cutlet references like Miley… you’re going to need to squat.  You have no real excuses either… because you can squat at the grocery store, at the park, when you move, etc. You should be using the same form whenever you pick-up something heavy anyways…

Fun fact: There is more than one way to squat. Amazing, right!?  I would like to introduce you to just 3 squat variations that I, myself, have used to great effect.

1. Squat with Shoulder Press: Here you will need some weight, some barbels will do the trick. You start by slowly lowering yourself into a squat formation, with the barbels held near your shoulders. When at the bottom of the squat, you will push upwards raising the barbels over your head till your arms are fully extended. Return the barbels to your shoulders slowly then rise from the squat back to the standing position. Repeat.
2. Jump Squat: Here you will lower into a squat and rather than slowly standing upright, you will spring up in a controlled hop. Repeat. This will really engage your glutes and quads.
3. Duck Squat: For a duck squat, you will use a different stance entirely.  You will stand with your legs spread farther apart, your feet turned so your toes are pointing outward and for more benefit suspend a weight between your hips.  Now, once in position you will lower into a squat, hold and slowly rise back into the starting standing position. Repeat.
4. Pistol Squat: If you can do this, you are already amazing and should not even bother reading my blog. This is a new goal of mine… to be able to do one. So far I can do about half of a pistol squat, assisted, about twice each leg.  What you will do is start with one leg straight out in front of you. Then, with your arms outstretched forward to help with balance, you will lower into a squat and rise back up to starting. Good luck, I suggest attempting this next to something sturdy for the first time.

Those are my few variations to try. Every squat counts. Be sure to follow correct form, particularly when using weight. This is important to protect your joints and keep from over extending. Remember… a squatting butt is a happy butt!