Everyone wants to make a grand entrance; to be able to command attention as soon as you walk into the room. How do you do it? Pause briefly before entering, make eye contact, look as if you’re happy to be there, try not to fall, or recover gracefully if you do: all great ways of using body language. But while the importance of great body language cannot be underestimated, you don’t really need it if you already have a great body. You can shape up with squats to make a grand entrance effortlessly. Here are a few squat exercise routines you can do to turn some heads when you walk in a room.
The Basic Squat
Squats are one of the best exercises for the lower body. They target all the major lower body muscles, including the glutes, hips, and thighs. The basic squat is good for beginners or those who are overweight, or suffering from knee problems.
- Stand in front of a chair with feet shoulder width apart.
- Contract abs, keeping them tight while you bend your knees and squat in the direction of the chair.
- Move hips back, keeping head up and torso straight. Extend arms if you need help balancing.
- Sit on the chair and contract the glutes to lift out of the chair and begin to extend your legs.
- Extend your legs fully until your back to a standing position without locking your knees.
- Repeat for 1 to 3 set of 10 to 16 reps.
Plie Or Wide Squat
This squat incorporates a little more inner thigh action and helps target leg muscles in different ways.
- Start in a wide stance with toes pointed outward at a comfortable angle. Align your knees with your toes, so they don’t go out too far.
- You may want to hold two dumbbells on your upper thighs or a singles dumbbells in front. on the shoulders, or behind the head.
- Bend your knees and lower down into a squat, keeping your knees in line with your toes, and your abs tight.
- Push back to beginning stance without locking knees.
- Do 1 to 3 sets of 10 to 16 repetitions.
These are more intense types of squats which add weight to your shoulders and require more work form the gluteus.
- Stand with feet shoulder width apart.
- Hold the barbell just above your shoulders on the “meaty part,” or the trapezius muscles. Use a bar pad to protect your back if you are uncomfortable.
- Bend knees, lowering into a squat until your knees are at ninety degree angles.
- Contract glutes and legs, keeping your body stabilized with your torso tight.
- Stand back up slowly without locking your knees. Do 1 to 3 sets of 10 to 16 reps.
Wall sits are a great exercise you can do without any equipment. They require you to hold a static position rather than working through a range of motion.
- Stand about 2 feet in front of a wall and lean against it.
- Slide down and walk feet out until your knees are close to 90 agree angles and hold with abs contracted for 20 to 60 seconds.
- Return to starting position and repeat varying angles of squats to work the body in different ways.
One Legged Squat
This is an advanced exercise challenging your balance and stability. This version incorporates the use of an exercise ball to add more of a challenge.
- Put an exercise ball behind your lower back and lean against it.
- Lift your left foot slightly off the ground moving your right foot toward the middle to maintain balance.
- Contract the muscles in your right leg, keeping the left leg lifted, lower into a squat, resting your hands on the wall if you need extra balance.
- Return to starting position, repeating all reps on the right leg before switching to your left.
Tips For Safe Squatting
Keep your weight over your ankles and your heels not the floor throughout the movement. Knees should always remain in line with your toes. Send the hips back, not the knees forward. Keep shoulders back, maintain a natural arch in your lower back and keep the neck and head in a neutral position.
Are you squatting to improve your hotness? What are you doing to make heads turn? Let us know!