It's true, the standard barbell squat activates more muscles than most other exercises. And more muscle activation translates into more calories burned.
The bad news is that the squat can become your worst enemy when done incorrectly.
So here is how to enhance your squatting:
1. Squat really deep: The deeper the better here. You see, deep squatting activates a lot more muscle mass and it also helps protect your lower back because when you squat deep you can't let your form deviate. So avoid partial squats.
2. Support your lower back with a belt: Belts aren't bad for you. In fact, they will protect your lower back so that you don't injure it while squatting. The only time belts become an issue is when they are worn all the time.
3. Do front squats: You can do regular barbell squats all the time, you'll adapt. So during your lower body training days when you don't do regular squats, start doing front squats. They are similar to regular squats but they work your core more and they place more stress on your front thighs.
4. Lunge for your glutes: Strong glutes are key for making your squat better. And lunges are a great secondary exercise for accomplishing this. Just make sure you keep the stress on the heels of your feet when lunging for the best results.
5. Exercise your core: A weak core will make squatting heavy weights very difficult. You see, your core muscles stabilize your trunk when you are squatting. An instable trunk will have you moving from side to side.
6. Avoid an excessive upright posture: If you puff your chest up too much while squatting, you can injure your lower back. This happens because the arch in your lower back will be exaggerated. So keep a neutral posture while not letting your back round out.
Doing squats on a regular basis is a great way to increase the amount of calories you burn. So make sure you squat correctly and follow the advice here.
The bad news is that the squat can become your worst enemy when done incorrectly.
So here is how to enhance your squatting:
1. Squat really deep: The deeper the better here. You see, deep squatting activates a lot more muscle mass and it also helps protect your lower back because when you squat deep you can't let your form deviate. So avoid partial squats.
2. Support your lower back with a belt: Belts aren't bad for you. In fact, they will protect your lower back so that you don't injure it while squatting. The only time belts become an issue is when they are worn all the time.
3. Do front squats: You can do regular barbell squats all the time, you'll adapt. So during your lower body training days when you don't do regular squats, start doing front squats. They are similar to regular squats but they work your core more and they place more stress on your front thighs.
4. Lunge for your glutes: Strong glutes are key for making your squat better. And lunges are a great secondary exercise for accomplishing this. Just make sure you keep the stress on the heels of your feet when lunging for the best results.
5. Exercise your core: A weak core will make squatting heavy weights very difficult. You see, your core muscles stabilize your trunk when you are squatting. An instable trunk will have you moving from side to side.
6. Avoid an excessive upright posture: If you puff your chest up too much while squatting, you can injure your lower back. This happens because the arch in your lower back will be exaggerated. So keep a neutral posture while not letting your back round out.
Doing squats on a regular basis is a great way to increase the amount of calories you burn. So make sure you squat correctly and follow the advice here.
About the Author:
Author Katherine Crawford, a fitness physiologist and former arm fat sufferer, teaches how to do arm exercises for women. Unearth how to get sexy and toned arms by exploring her website with advice on how to lose arm fat right now!
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