To Squat or Not to Squat?


That is a good question. I say squat! Squats are one of the best exercises out there! They are a functional, multi-jointed exercise that also  uses more than one muscle group, which makes them a gold mine for burning calories!   They work the quads, glutes and hamstrings as well as all the muscles through your hips. Below is proper technique for performing a chair squat (this is a great way for beginners , those who are overweight or those with knee problems  to start out).

1. Place a chair behind you and stand in front of it with your feet about hip-width apart.
2. Tighten your  abs (and keep them tight) as you bend your knees and slowly squat down towards the chair.
3. Make sure that you keep your knees behind your toes as you sit down very briefly on the chair.   (At the bottom of the movement, your knees should be at a 90 degree angle).
4. Tighten and contract your glutes and hamstrings to lift yourself  out of the chair and begin extending your legs.   Keep your bodyweight in your heels as you come up out of the chair (that will ensure that you do not do any damage to your knee joint).
5. Fully extend your legs until you’re back at the starting, standing position, (but don’t lock your knees).
6. Repeat  for 1-3 sets of 10-20 reps, depending on your fitness level.
7. As you get stronger and want to progress, begin squatting down until you’re fanny is hovering barely above the chair, making sure not to sit all the way down, then come up as described above. To progress even further, grab some dumbbells.
8. Always keep your knees  and toes in line.

*You should always consult a doctor before you begin this or any other exercise or exercise program.

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