STRENGTHENS
GLUTES, HAMSTRINGS, QUADRICEPS,
CORE
STARTING POSITION
Stand with your feet shoulder-width apart and toes pointing to
10:00 and 2:00. Hold one end of a dumbbell against your chest, keeping contact
throughout the movement (A). Stand tall with
your knees unlocked.
MOVEMENT
Allow your hips to drop straight down, ending with your butt below
your knees and your chest lifted (B). EASY
Pause at the bottom, but keep tension on your heels and butt.
Press into your heels, keep your posture tall, and lift straight
up as you return to the starting position (A).
HARD
Keep your abs engaged (see inset 1) and maintain a slight arch in
your lower back (see inset 2).
Extras: You may be wondering: Why not do a
Back Squat or a Barbell Hack Squat? Well, those traditional squats work great
for men because of their narrow and closed pelvis. For women, these versions
restrict movement in the knees and hips and put more emphasis on the quadriceps.
Women are already quad dominant and need to balance this with more posterior
chain exercises like this one. This version emphasizes the glutes and
hamstrings.
Why It’s Perfect for
You
This version of a traditional squat puts your hips in an unlocked
position so that you can activate all of the related muscles better. Other squat
variations tend to emphasize the quadriceps. This version puts more emphasis on
the glutes, hamstrings, and core stabilizing muscles. It is hands down my
favorite squat for women.
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