Better Legs A Short Workout Away!
By Raphael Calzadilla, BA, CPT, ACE
The value of anything is based directly on the effort needed to obtain it. Having the good things in life instantly, even if it were possible, would be an empty pursuit. Such a life would have no value.
-- Daily Guru
There is one exercise that most people avoid like the plague -- the squat. However, if you’re seeking tight, shapely legs then there is no other leg exercise on the planet that is as effective as the squat. Is it difficult? Yes. Does it burn? Yes. Does it give you fabulous legs? Definitely!
As in most cases in life, the most difficult endeavors always yield the greatest rewards. Performing the squat does not mean you’ll have legs that burst the seams of your clothes. Yes, you can achieve bodybuilder-type legs if that’s your goal, but you can also develop legs that are lean and tight.
It’s dependent upon execution, frequency, weight, repetitions and intensity. The people who choose not to perform the squat always tell me they don’t want “big legs” or a ”big butt.” Unfortunately, they don’t know the mechanics and method of manipulation for this marvelous exercise. The squat does not discriminate by gender and is a perfect lower-body exercise for men and women.
The primary muscles worked during squats are the quadriceps (front of the thigh), hamstrings (back of the leg), hips, gluteus (butt) and lower back. Secondary muscles used are the abdominals and practically every muscle in your lower body. So if you want great legs and a great butt, you must practice the squat.
THE SQUAT
1. Preparation:
Beginners
Begin by standing tall with feet shoulders-width apart or slightly closer. If you’re a beginner, practice the movement with no weight and your hands on your hips, or place a broomstick across your shoulders. Be sure the broomstick is not resting on your neck. It must be positioned on the upper part of the back. Also, place a chair behind you for safety. Beginners should attempt two sets of 15 repetitions on three alternate days of the week.
Those with Experience
Stand facing a squat rack with barbell at upper chest height, walk under the bar and position it on the most upper part of the back and grasp barbell to sides. Space hands evenly on the barbell, shoulders-width (or wider, if comfortable) apart. Dismount bar from rack and take a step backward.
