5 Ways to Squat

Did you know you can target different parts of your legs by changing the positioning of you feet and where you place your weight? Here is a video explaining how your footing matters.

1. Weight on toes: Works more quadricep
2. Weight on heels: Works more hamstring and glutes
3. Wide stance (Plie Squat): Works more inner thigh.
4. Regular stance: Works neutral (all areas equally)
5. Narrow stance (Sissy Squat): Works more outer thigh.

For a complete leg workout using squats do the following exercises. Can be done with or without weight.

WEIGHT ON HEELS
20 Plie Squats
20 Regular Squats
20 Sissy Squats

WEIGHT ON TOES
20 Plie Squats
20 Regular Squats
20 Sissy Squats

X 2-3 Sets

Tip #1: Wear flat shoes (like Reebok’s CrossFit Nanos) for leg day so you don’t shift your weight on your toes accidentally.

Tip #2: You can add a piece of wood, or small weights under your heels or toes to help you shift your weight where you want it.

Tip #3: Muscle needs to be broken down to repair and get stronger. Too much rest time can be counterproductive.

Tip #4: It’s better to go light, and go DEEP (as long as your knees can handle it) than it is to go heavy and squat shallow. Besides, if you are weaker the deeper you go, that just means THAT is where you need strengthening the most! If you avoid going deep, you are not strengthening the muscles required for deep squats.