Squats

bgg2wl: Booty / Building A Home Workout Routine / Legs

Thursday, May 23, 2013

Squats

The most important part of squats is getting the form right – the movement (much like any exercise) is designed to cater specifically to a ...

by Erika Nicole Kendall

The most important part of squats is getting the form right – the movement (much like any exercise) is designed to cater specifically to a set of muscles, and the only way to ensure that you’ll see results is if you make sure you’re working the right muscles. That comes from doing the movement right!

Pay very close attention to his explanation and execution, and then give it a shot yourself!

tagged: Booty, exercise, Legs

« Supermarket Swindle: Adventures of Liquid – Yes, Liquid – Chicken

»What Does “It’s Fine In Moderation” Really Mean?

8 Responses to “Squats”

Sara

1

Hello Erika,

I can not seem to do a squat to save my life!!! I mean my center of gravity must be off or something because i can not hold my body weight to bend my knees and hold my weight. I can get a little down but not the correct way to see any results i don’t think…any suggestions?

Please help
Reply
- Erik
  
  1.1
  
  Sara, a good way to do squats so that you dont fall but get low enough is to squat using a bench or chair. Put feet (shoulder width apart) about 6 inches from the bench. Push hips back first, dont bend the knees first. Keeping your back straight up (chest out, head up), bend down so that your butt touches the bench. Try to not sit on the bench but explode back up into the standing position. Do 15 to 20 and you will feel the burn. I use this method often with my training clients who are begining or who are strugling to get low enough. hope that helps.
  Erik
  Reply
  - David A. Miller
    
    1.1.1
    
    Sara the key is thinking more about your hips and glutes more that you are thinking of your legs. Keep the glutes tight thru the lowering phase and try to tighten them even more as you begin to drive back up. Also keep you weight on your heels for the entire time and push thru the heels NOT the balls of your feet as you drive up.
    Reply
    - Sara
      
      1.1.1.1
      
      Thanks for the tips…i tried it the way you mentioned and pushed up with the heels and it worked better. I will perfect them…
      
      Tks again
      Reply
      - Allie
        
        1.1.1.1.1
        
        If you still need some help, this website will get you doing a perfect squat. Very good instruction! http://www.stumptuous.com/lurn-to-squat-good-e-zy
        Reply
alicia

2

Lunges work too..I have never had a bodacious booty but I have been working with what I got and its actually tighter and rounder
Reply
Lynaya

3

Will squats make my hips smaller? I want a bigger booty and I don’t want to lose my hips.
Reply
- Erika Nicole Kendall
  
  3.1
  
  It depends on what hips you’re referring to – are you referring to the space where your hip bones actually rest, or are you referring to the space around the thigh area that most people usually mean when they say “hips?”
  Reply

A few rules for posting, friends:

Want an avatar? Quick and easy solution. Visit Gravatar.com and sign up for one!
If you are promoting a product, or posting a sales pitch, your comment will be deleted.
If you are trying to dispute something on the site, you will need more than anecdotal evidence (i.e., "My cousin's friend's uncle's girlfriend's boss did it and it worked!" If you've got books or at least Internet links, then we can talk. Otherwise, you risk your comment not being approved.
Foul language is discouraged. I'd like people to still be able to read the site at their jobs.
Disrespecting me or the people who post here is also unacceptable. Your comment won't be approved, and you might be banned. (Actually, I've grown to like embarrassing people who behave like they have no home training. Consider yourself warned.)
Everyone is welcome here. You don't have to be Black, you don't have to be a Girl. I'd prefer you to be human, and I'd prefer you to be kind. We're helping each other, right? :)
Last, but certainly not least, commenting here is a privilege. Not a matter of "freedom of speech," but a matter of "approved at the discretion of the the owner." It's how I keep the community civil. Everyone appreciates that civility until it's their comment on the chopping block. We simply don't have time for foolishness, here. (And please, don't e-mail me to complain. I already know you're mad.)