Drop it Like a Squat
7 Day FREE Challenge
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Welcome to our 7 Day Squat Challenge to help you kick start your weight loss and increase your lower body strength! Combining three simple yet incredibly effective and athletic moves to get you started on your fitness path. This would be great for a newcomer who is looking to really challenge themselves or it is also be great for someone more experienced who is looking for a little extra challenge with something they could add on to their weekly workout.
Perform these exercises all at one time, or throughout the course of the day. Take breaks where necessary. Always be sure you warm up your legs first before squatting. Jogging in place and some quick leg stretches will get you warm.
Basic Squat Technique
Start by extending your arms straight out in front of you, palms facing the floor and keep your feet flat on the ground, shoulder width or a little wider than shoulder width apart. Your toes should be very slightly pointed outwards. Maintain good posture and a neutral head placement with your chin up and not tucked into your chest. Slowly lower yourself down to begin the squat (think of sitting down on a chair), keeping your back straight and your eyes still looking forward. Your feet should still be flat on the ground as you squat down. Don’t place your weight on the heels of your feet or lean forward too much so that your weight goes on your toes. When your thighs are parallel to the floor (or slightly below), stand back up to finish the first rep. Try and make sure that your knees don’t go over your toes too much when your lower yourself down.
Sumo Squat Technique
Begin with your feet wider than shoulders width apart, toes pointed out and knees over the toes. Keeping your back straight, chin up, eyes looking forward and abs contracted throughout the move. Lower yourself down until your thighs are parallel, or slightly below parallel to the ground. As with the other squat exercises, your feet should still be flat on the ground as you squat down. Push off through your heels at the bottom of the motion and rise tensing your glutes, quads and inner thighs until you are back in the starting position.
Position your back against a wall so that your thighs are parallel with the floor. Keep your back straight up, abs in tight, and eye gaze forward. Do not rest your hands on your legs.