Squats! Dilly Dilly!

One of the most asked questions I get from women is “How can I get a bigger butt?” followed by, “How can I lose weight?” In my opinion, the answer to those questions is… SQUAT!

“The squat movement pattern is arguably one of the most primal and critical fundamental movements necessary to improve sport performance, to reduce injury risk and to support lifelong physical activity”(Myer, Kushner, Brent, 2014).

Squats are one of the foundational exercises that EVERYONE needs to learn again! From sitting down on a chair to the beginning and ending of a jump, squats are one of the most natural movements you learn early on. Ever notice a toddler look at or pick up something from the ground. They never bend at the waist. They always squat down.

It’s funny when you think about it because you are born with the natural movement to squat but then loose it over time from improper form and tightening of muscles. You lose the ability for that range of motion from sheer laziness or even every day activities such as sitting in a chair or toilet. (Now they want to you step on a stool when you’re on the pooper. Funny how improper seating can limit the ability to poop easier? LOL)

Squats build the biggest muscle groups on the human body… everything below your waist. They also contribute to strengthening your core and lower back. “The major muscles involved are the quadriceps, hamstrings, gastrocnemius, and the GLUTEUS MAXIMUS. The squat also relies on muscle activity at both the hip and ankle joints and recruits the ABDOMINALS and spinalerectors as well” (Gullett, Tillman, Gutierrez, Chow, 2009). Now there are other exercises that can target the BOOTY, but this is “THE BASICS”, so lets start off with that.

Strength training, alone can improve lean muscle gain, metabolism, and fat loss. “Ten weeks of resistance training may increase lean weight by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat weight by 1.8 kg” (Wescott, 2012). By adding this exercise to your workout program, you incorporate these big muscle groups that can help burn more calories. Every trainer will tell you the fastest way to burn calories is build muscle! ** That’ll be another post**

I have had to relearn how to squat (maybe) 5 times due to incorrect form, so I found this video that can better explain how to correctly execute the exercise. Minus staring at his “bulge” the entire video, it is a great video to learn from. He explains and demonstrates, perfectly, how to properly squat. Enjoy!

References:

Gullett, JC, Tillman, MD, Gutierrez, GM, Chow, JW. A BIOMECHANICAL COMPARISON OF BACK AND FRONT SQUATS IN HEALTHY TRAINED INDIVIDUALS. Journal of Strength and Conditioning Research 2009 National Strength and Conditioning Association. 23(1)/284–292. Retrieved from: https://pdfs.semanticscholar.org/c0e6/e4d72c7c3148139ce1ab18e0017df0c2156a.pdf

Myer GD, Kushner AM, Brent JL, et al. The back squat: A proposed assessment of functional deficits and technical factors that limit performance. Strength and conditioning journal. 2014;36(6):4-27. doi:10.1519/SSC.0000000000000103. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4262933/

Westcott, WL, Resistance Training is Medicine: Effects of Strength Training on Health. Current Sports Medicine Reports. July/August 2012 – Volume 11 – Issue 4 – p 209–216. doi: 10.1249/JSR.0b013e31825dabb8. retrieved from: https://journals.lww.com/acsm-csmr/fulltext/2012/07000/Resistance_Training_is_Medicine___Effects_of.13.aspx