Drop it like a squat everyday! Today we are going to chat about why you should be using a squat daily. It will help you get strong and increase your mobility. To make it a workout, I have three ways you can make this a fun challenge! Let’s do it.
3 Best Ways to Squat Everyday
Benefits of a Squat:
A squat everyday is a cornerstone of building an athletic body. It’s more than just an exercise in that it’s an activity of daily living. Like walking! It is something that humans are designed to do as part of their development. So it’s perfectly suited to being performed everyday. The practice effect forms and shapes muscles. So the best way to get better is to spend time doing it! You want a good squat because of all it will provide you. You’re missing out if it’s not a regular part of your fitness routine.
3 Ways to Squat Everyday:
- 50 Total Reps
- 5 Minute Total Time (at bottom)
- “Bring Sally Up” Challenge
Those are the ways and here are options of different approaches for your squat!
If you are a beginner to using a squat in your workout then I definitely recommend using a TRX. Here is a video demo with form cues of how to perform it well to maximize its benefits.
- Here the TRX is providing you a way to assist yourself in getting all-the-way down into the squat.
- You begin not leaning back but with your weight over top of your legs and your own support. The tailbone is tucked under and ribs are down. You will need to keep your head in line with the body.
- Place most of your weight in your heels as you squat straight down until your calf touches your hamstring. The knee closes completely while you open the thighs. Elbows stay inside of your knees. Don’t let the back round or the butt wink under.
- Even with the weight in the heels, keep pressure into the ground through the base of the big toe. Do not dip too far back. You will want your body to stay upright.
- Remain in control of the body and your movement. Use no more or no less assistance as is needed.
- Keep the big toe down and focus on driving through your heels to come back to stand on top of your legs. Don’t lean back when you return to the starting position.
If you are more intermediate level you can perform this variation. I’m using kettlebells, but if you can also substitute dumbbells if that is all that’s available to you.
- Cup your hands to hold the weight
- Keep the elbows close to your side and pull the shoulder blades together
- Tuck your tailbone down and close the ribs to stack them over the pelvis
- Put the majority of your weight in your heels while holding the big toe joint firmly into the ground
- Slightly break at the knees and open the thighs to squat your butt down to sit between your heels
- Pull your hamstring down to touch your calves as the knee closes completely
- Do not allow the upper back to round or the butt wink under from the rounding of the low back
- Pause at the bottom and then pulse 5 times
Bring Sally Up, Sally Down
If you have been at the squat for a while then this challenge is going to be up your alley! Have no idea what I’m talking about? This fun video from You Tube shows exactly how this goes. Lots of up and lots of down. It can be a different way to approach your workout. When it doubt add music, right?
You can also certainly modify and make it your own. Just because they are using barbells does not mean that you have to. An alternative squat will work just as well.
PRINT IT FOR LATER!
You now have the option to print out any blog posts via the print button at the bottom of the post!
The Bikini Experiment now has a Fitness Index! You will find the workouts you’ve seen posted categorize according to type. I think it looks kind awesome.
How About You?
- How often do you squat?
- Every done a fitness challenge?