Exercise Spotlight: Squats
Squats are the best exercise that you can do to build your leg muscles (quadriceps, hamstrings, glutes and several other stabilizing muscles. No matter what your fitness goals are, implementing squats into your training regimen is a must. There are several variations to the squat that targets different muscle groups by isolating them more. Some squat variations include the back squat (traditional), front squat and split squat to name a few. As your training progresses you can add in these variations to keep your muscles guessing. Make sure you know proper form to maximize the exercise and prevent injuries. Have someone who knows how to do the exercise properly if you’ve never done it before. Some tips and tricks that can help you get the most out of the exercise are to drive through your heels when coming back up in the exercise. Keep your eyes looking up above you (fix on a point about 2 feet above you), this will prevent your back from rounding during the exercise. Make sure the bar is placed comfortably on your shoulders as well. Squats are a great exercise to put into your training regimen. A sample routine would be:
Squats: 3 sets of 12 reps
Leg press: 3 sets of 15 reps
Leg extension: 3 sets of 15 reps
Walking lunges: 3 sets of 20 (each leg)
Seated leg curls: 3 sets of 15 reps
Seated calf raise: 3 sets of 15 reps
