Right this moment’s Exercise Column: Assisted Squat Works Quads – Life-style – Aurora Advertiser – Aurora, MO
We all need a little help from time to time with all aspects of our lives, even our fitness.
You may be new to an exercise routine, recovering from an injury, or life just got hectic and you haven’t exercised in a while.
There are many reasons why we might need a little help with our fitness from time to time.
Our move today is an assisted squat. All you need for this step is something to hold on to for assistance. It could be a countertop, handrail, or handrail, basically anything to give you a little extra help.
This squat exercise works out your quads, glutes, and hamstrings.
At the beginning of this exercise, position yourself near your stable support. Place both hands on the edge of the table or railing, stretch your arms completely outwards and position your feet a little wider than your hip. Once you feel that you are in a good position for balance and mobility, you can start squatting.
Squat down by bending to your knees and pushing yourself into a seated motion. Be sure to keep your knees behind your toes when squatting in a lower position. With your support for leverage, you can take this squat a little lower than normal. Once you have reached your deepest contraction, slowly return to your standing position. Keep this movement upright and start your next squat right away. Shoot for at least 10 squats per set.
Take a short break between each set and continue at least three sets. If 10 reps seem like too many reps, you can always build on them. Of course, if you need a little more, add a few repetitions to each set.
This assisted squat is suitable for all fitness levels. As you are more experienced at your fitness level, you can use the support to keep your squat lower and lower. If you have any limitations, support for your balance is there and will help you return to your standing position.
This exercise is great for warming up or adding to any lower body routine.
Marlo Alleva, Instructor at Gold’s Gym and Group Fitness Coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at [email protected]