#SQUAT GOALS

PT Kyle Dobbs re­veals four ge­nius ways to make the most of this bread-and-but­ter ex­er­cise, what­ever goal you’re aim­ing to hit.

Women's Health Australia - - FITNESS -

YOU WANT: TO RUN FASTER

Build power with heavy front squats (75 per cent of max weight), three to five sets of three to five reps. On other days, do Bul­gar­ian split squats (a lunge in which your back leg is bent, foot on a bench), three sets of 10 per side.

YOU WANT: TO SHAPE YOUR BOOTY

Back-loaded squats bet­ter chal­lenge your pos­te­rior chain. Two or three times per week, per­form three to five sets of six to 10 reps, at 60 to 70 per cent of your max weight. Avoid bounc­ing and us­ing mo­men­tum for best re­sults.

YOU WANT: TO RE­DUCE BACK PAIN

As long as it’s cool with your doc, try slow and con­trolled front or box squats, three to five sets of five reps. Fo­cus on sta­bil­is­ing your hips and brac­ing your abs for each rep – they’re key to strength­en­ing the mus­cles in your back.

YOU WANT: TO LOSE WEIGHT

You need high vol­ume to amp the mus­cle-build­ing, fat­burn­ing ef­fect. Once or twice a week, per­form six sets of five reps of a loaded squat (gob­let or back) at 50 to 60 per cent of max weight. (Choose a load that feels chal­leng­ing by the third rep of each set.)

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