Barbell Squats
Description
When evaluating the usefulness of an exercise from both an athletic and overall functional standpoint, the squat movements might possibly be the most beneficial exercises that a trainee can perform. Although the barbell version is quite advanced, a series of progressions can be utilized to give beginners some similar, yet simplistic options. These progressions are discussed in further detail below.
The main issues that seem to be the most problematic for trainees while first getting used to the movement are regarding balance. The fear of toppling over results with the trainee negatively modifying the squatting technique. This fear can be alleviated by positioning a flat bench behind the body throughout execution. The flat bench will not only reduce the fear of falling, but it will also serve as a guideline and encourage the trainee to mimic the movement of sitting in a chair, which is the exact technique that should be utilized while performing squats.
Taller trainees can stack weight plates atop the bench to increase the elevation. Another important squatting technique to improve balance is to keep your eyes fixated on an specific area straight ahead. If you analyze the physiology of balance, a reliance on both the vision and vestibular systems will be identified as important factors. Keeping the head up and the eyes forward has a positive influence on both systems. Vision is somewhat self explanatory while the vestibular system is somewhat more complex.
Within our inner ears, we have fluid filled canals that move in response to the positioning of the head. As our heads are tilted forward or backwards, the fluid shifts and makes balancing more difficult. Alternating the head position throughout specific balance training exercises allows for a variety of progressions.
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Squatting Technique
- Once appropriate weights are loaded onto the barbell, position the bar across your rear shoulders while it is still supported by squat rack. Hands should be placed wide enough so that shoulder pain doesn’t ensue.
- Remove barbell from rack and take a few steps backwards with weights resting across your upper traps and rear shoulders.
- Inhale and while maintaining spinal alignment, initiate movement by driving back the hips and buttocks. Your knees will move into flexion and ideally, track over your heels. Do not descend beyond a 90 degree angle. Mental imagery such as envisioning sitting into a chair can also be used to simplify the movement.
- Exhale and drive yourself back up to starting position.
- Repeat until the desired number of repetitions are completed.
Progressions
Level 1: The Seated Upright Leg Press is a simple way to effectively strengthen the muscles of the lower extremity. The seated position minimizes the amount of stability required and the machine mechanics clearly lay out a desirable path of motion. The weight stack provided also makes the loading process quite easy.
Level 2: The 45 degree Leg Press provides the trainee with a slightly more difficult angle of loading. This progression places additional stress on the muscles while still keeping the needed stabilization and body awareness to a minimum.
Level 3: The Hack Squat has the trainee standing in almost an upright position and, in that aspect, is very similar to a barbell squat. This exercise requires minimal stability, yet strengthens the muscles using a functional upright angle.
Level 4: The Smith Machine Squat increases the need for body awareness due to the reliance it places upon the trainee to create his/her own path of movement.
Level 5: Performing barbell squats with an unloaded barbell and a flat bench positioned behind you will serve as a guideline for the movement depth and how to perform the “sitting in a chair” technique. The bench will also make the trainee feel safer and alleviate his/her fear that they will fall during the decent.
Level 6: The final stage is to move onto regular barbell squats with an appropriately loaded barbell. This should only be attempted once all the progressions are mastered.
Variations
Allowing the knees to drift over the toes throughout the exercise - which is known as the bodybuilding style - draws additional recruitment from the quadriceps. However, it should be noted that this version increases the stress placed on the knee joint, which increases the risk of injury.
The Squat can also be performed by substituting the barbell for dumbbells. The movement is similar, only you execute the movement by holding a dumbbell in each hand with arms extended to the sides.
The need for stabilization can be increased while performing a dumbbell squat by standing on a bosu balance trainer throughout the movement.
Front squats utilize a completely different bar placement than the traditional version. Rather then placing the barbell across the traps, front squats call for a bar placement across the front shoulder & upper chest region. In short, front squats trigger an increased involvement from the quadriceps.
Leg Press
Description
The 45 degree leg press exercise is classed as a compound movement and is best performed before moving to isolation movements. Since it’s a multi-joint exercise, it is effective in delivering strength gains. Also, it is shown to be a safer alternative to leg extensions because it reduces risk of injury, due to the co-contraction that it draws from quadriceps and hamstrings around the knee joint. Proper breathing techniques are extremely important while performing this particular movement because studies have documented great increases in blood pressure. Holding your breath will cause your blood pressure to increase even more. It is recommended that you avoid this exercise completely if you have hypertension. With that being said, it is also important that you do not allow your lower back to curl off of the support padding. If a rotation does occur, it will place your lumbar ligaments at a tremendous risk.
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Execution
- Sit on leg press seat and ensure that your back is pressed firmly against the padding provided.
- Position feet high on platform at shoulder-width. Feet should remain flat and can be slightly rotated outwards (10 degrees) for comfort.
- Inhale and slowly lower the weight until the legs reach a 90 degree angle.Note: If your lower back begins to curl off the support padding before your legs reach a 90 degree angle, reduce your range of motion and work on your flexibility.
- Exhale and drive weight upwards through the heel. Focusing the exertion through the heel will draw optimal recruitment from the hamstrings and quadriceps. Do NOT lock out knees at the finishing stage. Keeping a slight bend in the knees will keep the tension on the muscles and reduce the risk of enduring an injury.
- Repeat until the desired number of repetitions are completed.
Variations
Placing the feet even higher up the platform will increase the recruitment drawn from the buttocks and the hamstrings.
Placing the feet lower down on the platform has been shown to increase the muscle recruitment within the quadriceps. It should be noted, however, that performing repetitions in this position places the trainee at a heightened risk of sustaining a knee injury. Use with caution.
Spreading the feet further apart and pointing the toes off to the sides will increase the recruitment drawn from the adductor group (muscles of the inner thigh).
Positioning the feet close together has also been shown to increase the recruitment of the quadriceps. However, it should be noted that this position may place the trainee at a heightened risk of sustaining a pelvic injury. Use with caution.
Upright Leg Press
Description
The seated upright leg press machine is an ideal introductory method to strengthen the muscles of the lower extremity. The movement is quite simplistic in comparison to the alternate, more advanced compound leg exercises. This simplicity allows the trainee to place the primary focus on the actual muscle contraction rather than learning the complex motor skills required for the execution of alternate methods. Also, it is important to note that throughout execution, the knees should never drift inwards or beyond the toes. Ideally, you want the knees to track over the heels.
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How To Leg Press
- Adjust the machine to the appropriate settings in which to allow the legs to be bent at a 90degree angle while in an upright seated position.
- Exhale and using a shoulder width stance with feet positioned slightly outwards, extend at the knees while driving the heel of each foot against the platform. Stop short of full extension, leaving only a slight bend at the knees.
- Inhale and lower back down to starting position at a controlled speed. DO NOT allow the plates within the weight stack to make contact.
- Repeat until the desired number of repetitions are completed.
Crab Walk Squats
Description
Similar to the regular crab walk exercise, a fair amount of space is also necessary to execute this movement. The ideal location and time frame for execution would be in the aerobic room of your facility when there is a break between group classes. The long set duration in combination with the sculpting of the quads, buttocks, hamstrings, and the inner and outer thighs, make crab walk squats an excellent choice for weight loss and toning programs. As for the movement techniques, it is very important that following squat execution, the hips and knees be moved back down into a bent position. Doing this will keep the resistance on the targeted muscle groups.
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Execution
- Preferably, use one of the plastic barbells that are used in body pump type classes. If not, use a regular barbell but select a weight that is much less than what you are typically able to do while performing regular squats.
- Place the barbell across the back of the shoulders, spread the chest, flatten the back and position the legs shoulder width apart with toes pointed slightly outward.
- While maintaining spinal alignment, drive the hips back and bend the knees. At this point, your body position should resemble that of someone that is about to sit down on a chair. Extend the legs and drive back up to starting position, then slowly back down again.
- While keeping the legs bent and the buttocks out, slide the right leg towards the left. Take a side step with the left leg and repeat squat movement.
- Continue the shuffle / squat pattern until you cross the room or until muscular failure hits.
- Once you cross the room, alternate the movement pattern and continue, this time going in the opposite direction. Keep going back and fourth until muscular failure is reached.
- Repeat until the desired number of repetitions are completed.
Crab Walks
Description
In order to properly perform the crab walk exercise, a fair amount of space is required. The ideal location and time frame for execution would be in the aerobic room of your facility when there is a break between group classes. Since the grab walks typically take longer to perform than a standard set of 10-12 repetitions, more calories are burnt during each set. The increased calorie utilization, in combination with sculpting the quads, buttocks, hamstrings & the inner and outer thighs, make crab walks an excellent choice for those who have determined weight loss and toning to be their primary goal.
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Execution
- The exercise can be performed using one of the plastic barbells that are used in body pump type classes. If unavailable, use a regular barbell but select a weight that is much less than what you are typically able to do while performing regular squats.
- Place the barbell across the back of the shoulders, spread the chest, flatten the back and position the legs shoulder width apart with toes pointed slightly outward.
- While maintaining spinal alignment, drive the hips back and bend the knees. At this point, your body position should resemble that of someone that is about to sit down on a chair.
- While keeping the legs bent and the buttocks out, slide the right leg towards the left.
- Take a side step with the left leg and continue the shuffle pattern until you cross the room or until muscular failure hits.
- Once you cross the room, shuffle back in the other direction, this time, bringing the left leg towards the right. Keep going back and fourth until muscular failure is reached.
Exercise Ball Lunges
Description
Performing lunges using the exercise ball is quite different than the traditional method. Rather than initiating the lunge with a step forward, the foot of the lead leg remains stationary while the back leg is gradually rolled out onto the exercise ball. The finishing “upward” phase of the movement also differs from the traditional method because is has you completing the movement by lunging forward to return to the starting position rather than backwards. The lunging forward phase delivered by an exercise ball lunge, draws maximal recruitment from the glutes which makes this variation effective for shaping and toning the buttock region. It also initiates the firing of the postural muscles and is very effective in training the nervous system’s ability to stabilize and balance on an unstable surface. This exercise is not recommended for beginners due to the body awareness that it requires.
Execution
- Place the top of one foot on the center of the exercise ball and position the other leg a couple feet in front of the exercise ball, with toes pointed forward.
- Inhale and allow the rear leg to roll back onto the exercise ball until the front leg reaches a 90 degree angle. Briefly hold this position for an optimal contraction. It is very important to ensure that the knee of the lead leg tracks over the ankle to minimize the stress on the knee joint.
- Exhale, extend lead leg and elevate yourself back up to the starting position.
- Repeat until desired number of repetitions are completed.
* Since this movement is initially quite difficult, you will find that your stabilization improves quite fast and after a few workouts, you should have the movement down-pat. It may also be helpful to get a spotter to gently place his/her hands on the sides of the exercise ball to increase the stability.
Variations
To increase the difficulty and need for stabilization, you can place an unstable surface under the lead leg as well. A bosu or balance board is suggested.
If you’re having a hard time maintaining your balance, feel free to hold onto something throughout the movement.
Dumbbell/Barbell Lunges
Description
Lunges are great because they give you the option to manipulate the muscle recruitment by alternating your stance. For example, the further you step out, the more involved the hamstrings and glutes (buttocks) become. As for knee safety, the ideal position has the knee tracking over the ankle throughout the movement. If the knee drifts over the ankle during the lower phase, additional stress is placed on the knee. Luckily, this is unlikely to occur when taking a wide stance. However, if the stance is too wide and the back leg fully extends, the risk for sustaining an injury to the pelvic region - particularly the sarcoiliac joint - is increased. The trick for performing this exercise correctly is to find a happy medium with regards to your stance. As you adapt this exercise into your routine, you’ll be able to determine for yourself what best suits you. Also, it should be noted these dynamic lunges may not be the best choice for beginner trainees due to the level of body awareness required to perform them correctly.
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How To Do Lunges
- Hold an appropriately weighted dumbbell in each hand using a closed grip. Arms should be fully extended and dumbbells should be in a neutral position at the sides of your body.
- While keeping your back straight, step forward with your lead leg. Visualize a spot on the floor as a marker to ensure that each repetition will be of the same distance.
- Once lead leg hits your visual marker, inhale and allow knee to bend until it reaches a 90 degree angle. At this point, the knee should be positioned over the ankle and the knee of your back leg should be approximately 2 to 3 inches off the floor.
- Exhale and forcefully push through the heel of the lead leg until you’ve reached the starting position once again.
- The movement can either be repeated once again with the same leg or the lead leg can be alternated from left to right until failure is reached.
Variations
The same movement can be executed by positioning a barbell across the rear deltoids muscles instead of holding the dumbbells.
The same movement techniques apply with the barbell method. The only additional factors to take into consideration are regarding the bar positioning.
If the bar is positioned too high up on the trapezius, you are more susceptible to cervical (neck) injuries. Specifically the C7 vertebra.
Resting the bar along the rear deltoids not only decreases the risk of injury, it also increases the power potential by shortening the arm lever.
It is also recommended that you keep your wrists straight to prevent the weight from drawing them into hyperextension. Doing this will ensure that you maintain a secure grip on the bar to reduce the chance of dropping it, and it will also minimize the negative stress placed upon the wrist joint.
Performing lunges using a Smith machine is a great way for beginners to get used to the movement without having to stabilize as much. Just click the link to access the instructions - lunge exercises.
Leg Extension Exercise
Description
This leg extension exercise has been shown to be risky for the ACL ligament within the knee, particularly if you have any sort of existing complications. In most cases, performing closed-chain compound movements such as leg presses are a better choice for knee safety. However, the leg extension exercise does serve a purpose if you’re trying to sculpt definition within the quadriceps. Due to the variation possibilities, leg extensions are for isolating and putting the finishing touches on the selected muscle within the quadriceps. Depending on what phase of training you’re in, the leg extension exercise may also be a good choice to perform immediately before a compound movement to complete a pre-exhaustion set.
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Execution
- Sit comfortably on the machine with knees positioned slightly off the edge of the seat. The front of your ankles should be positioned under the padding.
- Exhale and fully extend the knees. Hold the full extension for a brief moment to allow for an optimal contraction within the quadriceps.
- Inhale and lower the weight back down at a controlled speed. Do not allow the weight stack to touch.
- Repeat until the desired number of repetitions are completed.
Variations
Pointing the toes towards each other will draw more recruitment from the outer aspect of the thigh (vastus lateralis). Note that this variation places additional stress on the knee joint and increases the risk of injury. Use with caution or don’t use at all!
Pointing the toes outwards and heels towards each other will draw more recruitment from the inner aspect of the thigh (vastus medialis). This method also places additional stress on the knee joint. Again, use with caution or don’t use at all!
Moving the upper body further back into the seat and leaning back will stretch and draw more recruitment from the rectus femoris muscle.
Single Leg Squats
Description
What’s nice about one legged squats is that they’re so versitile and can be performed anywhere. The only equipment needed is a rope and something sturdy to hook it onto. Beginner exercisers may find it difficult to execute due to the balance and body awareness it requires. Since the motion can be modified to incorporate a lunge-type motion, it’s a great way to target that often problematic buttock region.
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Execution
- Hook rope around a sturdy base, preferably at a height above your shoulders.
- Stand on one leg while flexing the other at the knee.
- Inhale and lower body at a controlled speed while ensuring that your knee does not pass your toes throughout the decent. Do not lower beyond a 90 degree angle.
- Exhale and extend back up to starting position.
- Repeat until the desired number of repetitions are completed.
Variations
Initiating the movement by driving hips further back will mimic a lunge-type movement and more emphasis will be placed on the buttock region.
Resistance is in direct relation to how much assistance you draw from pulling on the rope. As you pull the rope, the resistance is decreased and the movement is made easier.
Lateral Wall Squats
Description
The lateral swiss ball squat is commonly implemented into sport specific programs due to the functional strength it develops within the quadriceps, hamstrings and glutes. Due to the similarities between the lateral squat exercise and the stopping, cutting and the lateral actions used in sport, the incorporation of this exercise will get you one step closer to your athletic related goals. Keep in mind that this exercises is fairly complex and beginners will have a very difficult time executing it properly.
Execution
- While standing sideways, position an exercise at elbow height between yourself and the wall. Lean into it at a 45 degree angle, remove inner foot from the ground and allow outer leg to support the majority of your body weight.
- Inhale and while leaning against the ball, bend your outside/support leg just shy of a 90 degree angle. Throughout the movement, ensure that your shoulders and hips remain as square as possible.
- Exhale, extend leg and drive yourself back up to starting position by using the ball as a support base.
- Repeat until the desired number of repetitions are completed.
- Switch legs and repeat.