Fitness Tip Of The Week.....

Lower Body

Squat

Do you struggle getting up and down out of a seated position? 

 Are your legs fatigued from walking the dog or going up stairs? 

Let BREAKTHRU introduce you to an exercise that will strengthen your entire lower body allowing you to rise from seats and climb stairs with ease.  No equipment is needed and the exercise can be modified for all levels of ability.  The squat is one of the best functional exercises for strengthening and toning major muscles of your lower body including your glutes (butt) and also your quadriceps (top of your thigh). 

The Squat

1. Feet are shoulder width apart.   Toes are slightly facing outward. Weight is evenly distributed between both feet.  Lower back is arched and core is tight.  Your head is up and you shoulder blades are pulled together. 
2. Lowering down into the bottom position of the squat you will initiate the movement with your hips (Just like sitting back into a chair).  Having your knees track inline with your toes, lower your hips down until your knees are bent to 90 degrees (Thighs are parallel to the ground)
3. Rising from the bottom position of the squat you will press all your weight through your heals as you rise squeeze your glutes (Butt) until standing in the starting position.

Squat Modifications

1. Beginner:  Start by sitting in a chair and standing up.  Work your way from a high seated chair to a low seated chair. 
2. Intermediate:  Perform your squats and at the bottom position hold for multiple seconds.
3. Advanced:  Try a one legged squat.