Want to perform better and lift your booty! Time for an upgrade on your squat routine. Squats engage almost every muscle, from head to toe. This means there is a huge hormonal response and massive impact on the nervous system. So what does this mean for you? All of that leads to creating an anabolic environment, which means more potential for muscle growth. Now hold on ladies…this doesn’t mean growing your muscles like a body builder…this simply means you are building lean tissue which will lead to a lifted, plump, firm booty! Talk to any body builder and ask them how hard it is for them to actually gain the muscle mass that they want….its takes TONS of protein, testosterone, and sometimes supplements that enhance muscle growth. So relax and drop it like a squat!
Basic Squat Science
It’s all in the hips! Before jumping into any squat or leg routine, its important to understand the mechanics of the squat. All too often we catch people with incorrect form which will put extra pressure on the joints and ligaments. We always suggest you watch yourself closely in the mirror while performing squats to ensure proper form.
Here is a list of the 4 most important aspects of a squat:
1. Feet should be planted on the floor with most of the pressure on the outer edge of the feet to prevent ankles and knees from collapsing in.
2. Knees should never track over your toes and should always be pushed outward towards your pinky toes.
3. Chest should always be kept high, don’t let your chest drop forward towards your knees, stay in a safe range of motion for you and your hips.
4. Always lift through your glutes…think about pinching a penny…this trick always works.
Just how low should you go? In the past, many Orthopedic MD’s and Physical Therapist have said squatting can be dangerous on the knees and should be avoided to take pressure off the joints. It is important to understand your limitations on your range of motion for your current state of the knee. If you tend to have “bad knees” then you need to be more careful than someone with healthy knees and you will have to cage your range of motion based on your pain level. I believe in pain free range of motion, if it hurts, stop your range of motion right before the pain triggers. On the other hand if you have healthy knees, experts say go as low as you can– with proper form. Research has even shown proper squatting can increase knee stability.
1. Body Weight Squat
2. Single Leg TRX Squat
3. Goblet Squat
4. Kettle Bell Front Squat
5. TRX Jump Squat