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.
Wide Leg Squat
Description
This modified version of the squat exercise can be performed in a variety of ways. Once you’ve mastered the technique, you can then add resistance through the usage of either a dumbbell, barbell or a smith machine. A major advantage of utilizing a wide stance is that it draws more recruitment from the adductor muscle groups (inner thigh region) than the traditional squat method, which utilizes a shoulder-width foot stance. This is actually one of the best inner thigh toning exercises.
Since this exercise effectively targets the inner thighs - a problematic area for many women - it comes as no surprise that you’ll commonly see females performing it. The movement description below is to provide a general guideline on how to perform the exercise without additional resistance. To implement weights and increase the difficulty, check the variations provided below.
Execution
- Take a wide stance and position your feet to a comfortable angle - approximately 45 degrees outwards. Spread your chest and flatten your back.
- Inhale and while keeping your back straight, drive the hips back and bend at the knees. Descend as far as comfortably possible but do not allow your legs to surpass a 90 degree angle.
- Exhale and drive the body back upwards while focusing on the muscular contraction within the glutes (buttocks).
- Repeat until the desired number of repetitions are completed.
Variations
Resistance can be added by holding a dumbbell (with both hands) and positioning it between your legs.
Resistance can also be added by performing the movement using a smith machine. When performing this variation, ensure that the bar is positioned comfortably across the upper back/rear shoulder region.
The logical progression from the smith machine variation has you performing the movement using a free-barbell. Again, ensure that the barbell is positioned comfortably across the upper back/rear shoulder region.