Alright, listen up, my friends! We're gonna talk about an exercise that'll pump up those legs and make 'em stronger than ever. I call it the Assisted Squat - perfect for any beginner out there. Now, sometimes life throws us a curveball, and we find ourselves unable to do a full-on squat. Maybe it's an injury, carrying a few extra pounds, or just lacking some serious strength. No worries, my friends! The Assisted Squat is here to save the day!
A Modified Version of the Squat
Here's how it works: grab yourself a RR H+F Resistance Band. Loop that bad boy through a door anchor, tie it around the opposite doorknob of a closed door, or even use a trusty railing. The band is gonna take off some of that weight from your legs, giving you a modified version of the squat that's easier to handle.
The Importance of the Squat
Now, let's talk about why this exercise is so damn important. You see, your quadriceps and hamstring muscles are vital for keeping those knees stable. If they're weak, you're gonna struggle with everyday tasks like getting out of a chair, getting in and out of your car, or even climbing stairs. Trust me, my friends, you don't wanna go down that road. Once you lose strength in those legs, life becomes a real struggle.
But fear not, my friends, because the squat is here to save the day! It's the ultimate movement to regain that lost strength and boost your lower body function. It's a game-changer, I tell ya!
Use a Chair for Added Safety
Now, pay attention to the positioning of that RR H+F Resistance Band. You wanna place it over your head and under your arms, just like you'll see in the video. And here's a little extra tip: put a chair behind you. That way, you've got some backup, and there's no chance of falling backward during the squat. Safety first, my friends!
So, get ready to embrace the Assisted Squat, my friends! It's time to build those legs of steel, regain your mobility, and conquer the world, one squat at a time. Let's do this!
Squats
Squatting helps shape up your legs and butt since it targets the glute and inner thigh muscles. As your buttocks become firm, your posture and balance may also improve.
Steps:
- Grab a #4 HEAVY or #5 X-HEAVY resistance band depending on your ability.
- After placing the resistance band over your head and under your arms as seen in the video, sit comfortably in the chair with the hips as far back as possible to keep the band taut.
- Keep the core (abs and lumbar) tight. Stick the chest out.
- With both feet about shoulder width apart pointing straight ahead, put your hands forward and get a firm grip of the band.
- As you squat to the upward position with your back straight, pull yourself upward at the same time while bending your arms to a 45 degree angle as you give a good exhale.
- Make sure you are pressing through the heels rather than your toes.
- Slowly return to the seated position as you feel your legs flex while inhaling.
- Repeat the movement for 10-20 repetitions for 4 sets or until you feel you've accomplished a good workout. As your fitness improves, be sure to challenge yourself.
