Most people forget that to do the impossible, you must master the basics. The same goes for exercise. Do you think Peyton Manning dreamed of winning Super Bowls before he learned how to throw a football? Or that Arnold Schwarzenegger dreamed of winning all those bodybuilding titles before he learned how to squat? No, of course not!
Today we are living in the age of extremes and the quick fix, from weight loss surgeries and diet pill to extreme exercise videos such as P90X, Insanity, Shake Weight and the Brazilian Butt Lift.
No knock on these exercise routines, as they do get results, except for the Shake Weight. Come on, are you for real? However, some people who do these programs, do them on a shaky foundation.
They just jump right in without knowing the basics which may cause them to get hurt or aggravate an old injury due to their lack of training knowledge. After that, quitting exercise altogether is not that far off.
To take a step forward, sometimes you need to take a step back and learn the basics. Let's learn the the king of all exercises, the squat.
A.Place your feet hip-width apart. Point your left foot to 10 o’clock and your right foot to 2 o’clock. Place your hands on the front of your hips. Stand nice and tall. This is the squat stance.
B. Imagine there is a chair behind you. Push your hips back like you are going to sit in that chair. Do this until your thighs are parallel to the ground while raising your arms to shoulder height.
C. Your torso may have a slight forward lean. That is ok. Stop and check to see that your knees are inline and your toes and heels are on the ground.
D. Stand up, driving through your heels, and bring your hands back to the front of your hips.
E. Do 2 sets of 15 reps. if your heels come off the ground, your knees cave in or out, or you cannot get your thighs parallel to the ground, do the supported body weight squat.
2. Supported body weight squat
A. The set up and the movement is the same as above except you place one hand on a chair or something sturdy for support. Once you can do 2 sets of 15 of the supported variety with perfect form (try 2-3 times per week), you can go back to nail a body weight squat.
Now, go show off your perfect squat form in a gym near you.