Body Weight Squats

They’re called Body Weight Squats because you are only using your body as weight. You are not adding more resistance through holding hand weights. Major Muscles Worked: Legs, Glutes, Thighs, Core Set Up: Stand with your feet just over hip width apart. Your feet should be pointing in the direction that is most comfortable for your hips. This could be parallel to each other or an outward angle. If your feet are not parallel, ensure that both feet are at the same angle pointing away from the body. The Movement: Start by tipping your pelvis backwards. Bend at the knees. Stick your butt out. Keep your chest up. Don’t bend over! As you lower, keep the weight in the heels of your feet. Lower until your thighs become parallel with the floor. Reverse direction making sure that you press through the heels, and not the balls of your feet. Specific Cues: Read More . . .

Swiss Ball Wall Squats

Major Muscles Worked: Legs Set Up: Place a swiss ball on the wall, low enough that the middle of it is on your sit bone. Walk your feet out in front of you at about a 30 degree angle. Feet can be touching, or about hip width – you don’t want your feet any wider than that. Press through the heels of your feet, slowly rolling down the wall until your thighs are parallel to the ground. Optionally, add weight. The Movement: Start by tipping your pelvis backwards. Bend at the knees. Roll down the wall. Keep your chest up. Don’t bend over! As you lower, keep the weight in the heels of your feet. Lower until your thighs become parallel with the floor. In the bottom of the position, you want your knees to be directly over your ankles and heels. Complete the movement before adjusting your feet.  Keeping your Read More . . .