YOUR BOD’S BEST SQUAT

This hum­ble (but pow­er­ful) move should never be mar­keted as one-size-fits-all. While you should play around with a range of dif­fer­ent squats, tweak­ing your form to ac­com­mo­date your body’s re­stric­tions, espe­cially the build of your limbs, can max both effi

Women's Health Australia - - FITNESS -

FRONT SQUAT (or gob­let squat) BEST FOR: LONG TORSO

More up­per body means you’re more likely to lean for­ward as you lower down. Hold­ing a weight in front of you forces you to shift your own weight back (so you don’t fall over). Added bonus? It dis­trib­utes the load equally be­tween your glutes, ham­strings and quads, mak­ing it a go-to among pros. Get amongst it!

BANDED SQUAT BEST FOR: KNEE VAL­GUS

Plac­ing a looped re­sis­tance band around your thighs en­cour­ages you to as­sume a more par­al­lel po­si­tion. As the band pulls your knees in, your brain cues your hip mus­cles to work harder to coun­ter­act the move­ment.

SUMO SQUAT BEST FOR: TIGHT HIPS

Sep­a­rat­ing your feet more than shoul­der-width apart and turn­ing your toes out­ward helps isolate the pos­te­rior chain and in­ner-thigh area – and the width opens up room for your pelvis to dip low.

TOES-OUT SQUAT BEST FOR: LONG LEGS

Point­ing your toes out to 45 de­grees (not as ex­treme as a sumo stance) can give your hips more space to squat lower, as a lengthy lower half makes it tougher to get close to the ground. (Be sure to keep your knees aligned with your mid­dle toe.)

HEEL-EL­E­VATED SQUAT BEST FOR: FLAT FEET

The lack of an arch makes throw­ing your weight into your heels rather dif­fi­cult. Lift­ing your heels can help re­dis­tribute weight back­ward, where it be­longs, mak­ing each rep more ef­fec­tive.

DUMBBELL SQUAT BEST FOR: ASYMMETRY

Hold­ing a weight at each side as you lower into your squat helps you in­stantly spot and cor­rect any side lean­ing; if one dumbbell is closer to the ground than the other, some­thing is clearly off. Work on evening out the weights and, in turn, your bod. Easy!

BOX SQUAT BEST FOR: SHORT LEGS

Squat­ting to sit on the edge of a box or bench can ease you into a deeper stance than your legs will al­low, and elim­i­nate any in­jury fears. (Don’t worry, the bench has got you.)

BACK SQUAT BEST FOR: SHORT TORSO

Hold­ing a bar against your shoul­ders – par­tic­u­larly for those who are short to av­er­age height (5’4”) – bet­ter dis­trib­utes weight to the pos­te­rior chain with­out over­stress­ing your teeny lower back. Win! WH

Newspapers in English

Newspapers from Australia

© PressReader. All rights reserved.