Frank Mikulka's Weekly Fitness Tip
Squatting for Success (March 21, 2006)

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Question:

Iíve heard squatting will shape my glutes and legs. What is the proper form for this exercise? I canít wait to start doing squats. (Loretta, Centerreach)

Answer:
Youíre right! This old school move gives you an efficient, compound exercise. Make sure you do your squats in good alignment and with proper execution. When doing a squat, pretend you are a sitting on an imaginary chair. For many of you, it really helps to use an actual chair, or bench as a frame of reference. Just do the squat to the point where your glutes lightly touch the chair and come up; see the instructions below:

  • Stand with your heels shoulder width apart and your toes pointed slightly outward.
  • Keep your shoulders pulled back and torso tensed throughout.
  • Rest the bar with a padded sleeve on your back or you can hold dumbbells in your hands.
  • As you lower your body, let your knees travel outward same angle as your toes.
  • Lower until your thighs are almost parallel to the floor.
  • Keep your chest and torso upright. Focus on something above and in front of you.
  • Maintain controlled speed up and down.
This is a great exercise. Make sure to push off your heels--It helps to curl your toes up in your sneakers. Choose your weight wisely to complete 12-15 reps of 3 to 4 sets twice a week. Always give your muscles a chance to rest and get stronger.

Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Tuesday evening from 7:00 to 7:30 pm on WGBB 1240AM. Also available on www.turnonyourinnerlight.com/page3.html