Quadriceps and Gluteus Exercise: Squats
Squats are great exercises and target multiple muscle groups primarily
in your upper legs and buttocks. Their main focus is on your quadriceps
(front of upper thigh) including the rectus femoris, vastus lateralis,
vastus intermedius as well as your gluteus muscles, more specifically
the gluteus medius and gluteus maximus.
There are a number of ways to perform squats, using dumbbells, barbells
or your own body weight. This specific squat is a dumbbell squat.
To perform this exercise:
- To begin this movement, stand with your feet about shoulder width
apart. Hold a suitable weight dumbbell in each hand. If you are a beginner
you can start with no weights and gradually work your way up.
- Keeping your arms relaxed and at your sides, stand up straight and
- DOWNWARD MOVEMENT: Inhale, bend your knees and stick your buttocks
out as if you were ready to take a seat. Your hamstrings (back section
of your upper thigh) should be parallel to the floor. Ensure that your
knees do not come over your feet.
- UPWARD MOVEMENT: Exhale and extend your legs back to the starting
- As with all exercises focus on performing the movement with the correct
form instead of with heavier weights.
- If you are having difficulty finding the correct form whilst on the
downward movement, place a chair behind you and sit each time you go
down until you become familiar with the move.
- If you suffer with lower back/knee problems a good alternative is
to place a Swiss ball against a wall and lean your upper back against
it. As you go down, allow the ball to roll down and support your back
throughout the movement.
The ending position of a dumbbell squat
Author: Dimi Ingle
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