AÂ FIT30 EXERCISE
Squats
Squats are a strength training exercise that targets the muscles in the legs, glutes, and core. They exercise can be performed with bodyweight only, or using weights like a dumbbell, resistance band, barbell or kettlebell.
HOWÂ TO
How do I do Squats?
- Stand with your feet shoulder-width apart, with your toes pointing forward.
- Keep your chest up and your back straight as you lower your body down by bending at the hips and knees.
- Lower yourself as far as you can while still maintaining proper form, ideally until your thighs are parallel to the ground.
- Push through your heels to raise your body back to the starting position, avoid bouncing at the bottom.
- Repeat the movement.
TIPS
What are some tips for Squats?
- Experiment with foot positioning to find what feels most comfortable and natural for your body.
- If balance is a challenge, perform squats near a stable surface like a countertop or use a wall for support.
- Aim for a full range of motion, but if you have mobility limitations, work within your comfortable range and gradually improve.
MODIFICATIONS
How do I modify Squats?
Easier
- Use a chair for support by sitting down and standing up; this reduces the depth of the squat and provides additional stability.
- Hold onto a stable surface or use a TRX strap for support while performing squats.
- Perform partial squats by descending only halfway; his is beneficial for those with knee concerns or limited mobility.
- Perform squats while leaning against a wall. This provides additional support and helps maintain proper form.
- Place a small platform under your heels if ankle flexibility is a limitation.
Harder
- Combine a squat with a calf raise at the top to engage additional muscle groups.
- Perform with weights.
What are the benefits of Squats?
Core Strength
Functional Movement
Leg Strength
A dumbbell30 workout
Sticky Situation
Complete 7 Rounds In 29:55
- Chest Flies (0:20)
- Chest Press Legs Extended (0:20)
- Heel Touches (0:20)
- Boat Twist (0:20)
- Rest (0:45)
- Dumbbell Squats (0:20)
- Deep Squat Hold (0:20)
- Heel Touches (0:20)
- Boat Twist (0:20)
- Rest (1:00)
Free
A jump30 workout
Oh, Hay There!
Complete 3 Rounds In 27:30
- 45 Freestyle Jump (0:45)
- 15 Rest (0:15)
- 20 Bodyweight Squats (0:20)
- 20 Jumping Jacks (0:20)
- 20 Bodyweight Squat Hold (0:20)
- 25 Rest (0:25)
- 45 Ski Jump (0:45)
- 15 Rest (0:15)
- 30 High Knees (0:30)
- 20 Rest (0:20)
- 45 Freestyle Jump (0:45)
- 15 Rest (0:15)
- 30 Bodyweight Squats (0:30)
- 20 Rest (0:20)
- 45 High Knees Jump (0:45)
- 15 Rest (0:15)
- 30 Bodyweight Squat Hold (0:30)
- 20 Rest (0:20)
- 45 Freestyle Jump (0:45)
- Rest (1:00)
Free