Squats are an advance level of exercise that uses the hamstring, quadriceps, gluteus and trunk muscles. The right posture, technique and breathing play a major role in this workout. Squats use practically the entire muscular system, and also the cardiovascular system. It also helps release stress and stiffness from the legs. The smooth, controlled movement of the hamstrings, thighs, calves, tendons, and leg muscles makes it a powerful exercise for strong and toned legs and gives an effective inner thigh, pelvis and core workout also.
How to do it
With the barbell resting on a stand, slide under the bar and place it on the trapezius a bit higher than the posterior deltoid. Grasp the bar firmly with the hands at a comfortable width and the elbow back.
Inhale deeply, arch the back slightly by rotating the pelvis forward, contract the abdominal core, look straight ahead and remove the barbell from the stand. Squat by bending first at the hips and then the knees. This will help keep the lower body, especially the torso, upright and your knees over, but not beyond, your toes. Keep your abs and lower back tight and maintain the natural curve in the low back.
During lower body squats, try to keep the thighs parallel to the ground. This offers a great lower body workout. If you can’t manage this, work on your flexibility. Do not continue if it causes pain.
As far as the position of the feet is concerned, changing your foot position doesn’t change the intensity of the squats.
Key points
• Keep your back straight and slightly arched.
• Do not allow your knees to move too far forward.
• Never bounce or jerk. Control movements.
• Squats are an advanced exercise and proper form is essential.
Deadlifts are one of the most common movements that the human body performs. When performed correctly, they are excellent for stabilising the core and the lower body. The major muscles involved are the Gluteus Maximus, the quadriceps and hamstrings. To a lesser degree, the muscles of the trunk, the abdominals and lower back are also involved.
Deadlifts are the best exercise for the rotator cuff and much more effective than squats in terms of increasing stability and balance.
How to do it
Stand with the barbell on the floor in front of you, feet shoulder-width apart.
Bend down and grasp the bar, palms down, just outside of your knees.
Keep your knees bent, back straight, and head up at all times.
Stand up using your legs and back until your legs and back are straight.
Slowly return to the starting position keeping your back straight.
Key points
• Keep your back straight as you stand up.
• Lift with your legs and back.
• Do not jerk. Always use slow, controlled lifting movements.
• Start with light weight until you master the proper technique.
