Tone Your Thighs and Butt with Speed Squats

November 15, 2010 at 2:19 am Leave a comment

Everyone knows squats are usually done in a very controlled way and usually with weight, however did you know that doing speed squats is more effective for the way we use our quadriceps muscle on a daily basis.  Most of us, unless plagued with an injury to back, hips, knees, or ankles, don’t slow down to sit or slow down to stand up.  We are very use to standing up quickly and going on our way or plopping in a chair to take a load off our feet, and we should keep this idea in mind when we are working out.  The concept of working out should be that we are stronger and move more easily throughout our daily activities.  So why not train functionally.
Here’s how:

Step 1: Stand with feet shoulder width apart.  Place hands in front of you or hold light dumbbells in each hand. Bodyweight should be balanced between the heel and ball of your feet, don’t fall forward or backward.

Step 2: Lower your bottom towards a seat.  Thighs should be as close to parallel to the floor as you can make them.  Knees should not go past your toes and fall in towards each other, but stay pointing to the wall in front of you with your butt going towards the chair.
Step 3: Once you have done 2 or 3 slow squats to ensure your form is correct pick up the pace.  Down and upward movements should both be quick.  Do 30 second intervals counting how many repetitions you can complete or see how quickly you can perform 15 to 20 repetitions.
Remember the goal may be to perform the exercise quickly but don’t sacrifice good form for speed.  Concentrate on both.


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