Everybody knows that the squat is king when it comes to weight lifting. After all, of all the different exercises out there it activates the most muscle mass.
And remember that the more muscle mass you activate, the more effective an exercise is in terms of return on time invested.
Unfortunately, if you do regular squats week in and week out, your results will come to a screeching halt.
Thus, without further ado, here are different ways to squat for ultimate lower body development:
1. Legs pointing out version: By pointing your legs (and toes) outward, you place more emphasis on the inner part of your legs. The main consideration here is that you will most likely not be able to go as far down as you would with a regular squat. And this is ok, just go as low as possible while not straining your joints.
2. Feet together: By bringing your feet together, you will work the outer portion of your legs. And keep in mind that the more the outer portion of your legs stick out, the smaller your waist will look. Again, going all the way down will be hard. Use light weights and proceed with perfect form.
3. Front squats: This one is hard, very hard in fact. So only do this once you have mastered the regular version of the squat. The nice thing about front squats is that they really challenge your quadriceps muscles versus your gluteus and hamstring muscles with the traditional squat. As an added bonus, front squats will also work your core.
4. Hack squats with a barbell: By hack squats I mean squats with a barbell hanging towards the back of your body. This variation can really target your forearm muscles, lower body muscles and trapezius muscles. I recommend lots of practice with this one to get the form down to the dot.
Anybody that is serious about getting the best results from their workouts should incorporate the squat as a regular movement.
So start incorporating these variations into your exercise routines today, so you can get results by tomorrow!
About the author: Katherine Crawford M.S., a Harvard exercise expert and former arm fat casualty, instructs women on how to get rid of upper arm fat very quickly. Unearth how to get sexy arms by visiting her blog about the most effective arm fat exercises for women right now!
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