Carleton Athletics has begun a new weekly segment to provide you with different tips, tricks and weekly exercises that can help you get in shape. Our host for the weekly segment is Manon van Mil B.Cog.Sci and Fitness Centre Supervisor.
Be sure to check back every Thursday to learn more.
Episode One of Gym Shorts, Manon will be walking you through the benefits and proper execution of the Body Weight Squat. Tune in next week for tips on the Swiss Ball Squat.
Video by Vipooshan Gangatharan
Bodyweight squats! Ah, the bodyweight squat—considered by many to be a ‘leg’ exercise (and perhaps the reason why leg day is feared in some circles). In fact, the squat works just about the entire body—the quads, glutes, hamstrings, *dramatically catch breath,* hips, back, and core. And it’s not scary.
Stand with your feet at hip width, facing forwards or slightly outward. Look straight ahead, inhale, deeply, and squat. Bend at your hips, then at your knees (squats are considered a compound movement because they involve more than one joint!)
Bend until your hip joint is below your knees. Then push yourself back up to the starting position!
In the absence of a Fitness Centre Supervisor, the ‘chair check’ can help you determine whether you are performing squats safely: Stand in front of your chair and ‘squat’ till you are sitting in it. Now stand up—keep your back tall and do not lean forward for momentum.
If this movement is still just out of reach, incites a fear of falling, or you are otherwise searching for an alternative, try partial squats (greater than 90°—that is, stopping before parallel), TRX squats, or Swiss ball squats—an exercise which we will show you next week!