Squats!

The squat has a stonking reputation as being the one of the most effective compound exercise for targeting your glutes. High intensity compound exercises such as the squat boosts production of muscle growing hormones such as testosterone which therefore promotes gains. In a barbell squat such as this, you target your glutes, hamstrings, quads, back, and core all in one!

But still… squatting isn’t for everybody.

It is a myth that doing high rep, light weight squats will not promote muscle gains in the glute area. You don’t have to have 150kg on your shoulders and do 6-8 reps each time in order to make your gains! You do however need to challenge yourself.

The major downside to squatting is that it can be a dangerous exercise. If you have tight muscles, mobility issues in your joints, or one hip higher than the other (which is much more common than you may think!) then squatting can cause poor technique which can lead to muscular imbalances. This is also why lighter weights can sometimes be much more appropriate for some people as it takes the additional pressure off the lower back and reduces the risk of injury.

I guess it is different for everybody. I cannot deny the benefits of heavy squatting, but this post is more to reassure lifters that they do not need to cripple themselves under a ridiculously heavy weight in order to still see benefits from squatting! There is a huge hype in the fitness industry around squats at the moment and not enough mentioned about the risks! I personally target my leg muscles with heavy lifting every 5-6 days, giving the muscles time to recover, and not to injure myself.

So here are my top tips for you to perform the perfect squat for maximum results, complete with picture taken by the masterful Chris Frosin Photography! http://www.chrisfrosin.co.uk

• Keep your feet shoulder width apart

• Toes pointed slightly out

• Keep your head up at all times

• Keep your back straight

• Sit your hips back back into the squat as if you are about to sit on a chair

• Maintain a straight back and keep your head up throughout the whole movement

• Continue to lower your hips until your hip and knee form a line parallel to the floor

• Make sure that your knees never pass over your toes at any point

• Once parallel, begin to push back up engaging your glutes and hams

• Always push back up using the power from your heels (Running trainers are not recommended for doing squats as they will tend to roll your foot forward onto your toes).

• On your way back up, remember to engage your core and feel the BURNNNN!! ;D

Happy squatting folks! ;D