Today’s Workout column: Assisted squat works quads
We all need a little help from time to time in all aspects of our lives, even our fitness.
You may be new to a workout routine, recovering from an injury, or life has simply gotten hectic and you have not worked out in a while.
There are many reasons that we need a little assistance with our fitness from time to time.
Our move today is an assisted squat. All you need for this move is something to hold on to for support. It could be a countertop, a banister or a railing, basically anything to give you a little extra help.
This squat exercise will be working your quads, glutes and hamstrings.
To begin this exercise, position yourself near your sturdy support. Placing both hands on the edge of the table or railing, extend your arms all the way out, and position your feet a little wider than hip-width. Once you feel you are in a good position for balance and mobility, you are ready to start squatting.
Proceed into your squat by bending in your knees and pushing yourself into a sitting motion. Be mindful of keeping your knees behind your toes as you squat into a lower position. Using your assistance for leverage, you can take this squat slightly lower than normal. Once you reach your deepest contraction, slowly return back to your standing position. Keeping this movement going, start back immediately into your next squat. Shoot for at least 10 squats per set.
Take a small break in between each set, and continue for at least three sets. If 10 repetitions seem to be too much, you can always build into that. If you need a little more, obviously add a few more reps to each set.
This assisted squat is good for all levels of fitness. If you are more seasoned in your fitness level, you can use the assistance to take your squat lower and deeper. If you have any restrictions, the assistance is there for your balance and to help you return back to your standing position.
This exercise is great for a warm-up, or added into any lower body routine.
Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at email@example.com.