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Home » Fitness » Alleva: Variations for squats match your fitness level – News Chief

By Marlo Alleva Ledger correspondent

When it comes to lower body workouts, we all know, hands down, squats take the cake.

The possibilities are nearly endless. The choices in variations of squats are for all levels of fitness and capability. There are wide stance, heavy weighted, low, shallow, pulsing, and super slow, to name a few. You can change them up, add a few together and build your own lower body workout to suit your needs and your physical ability.

Our move today is a close stance squat, and the focus in this move is your quads and glutes. This move can be performed with or without added weights, depending on how much resistance you want.

To begin this move, place your feet just under your hips, keeping your toes pointed forward. Hold your chest tall and engage your midsection and you are ready to move.

Start this close squat by bending in the knees, aiming for a sitting posture. Keep the knees behind the toes and your body weight in your heels. Continue to lower your rear end as low as you can while being able to efficiently return to a standing position.

Keep this move on a steady rhythm, shooting for at least 1012 squats per set, for three to five sets. This close stance squat is great for all levels of fitness, as you tend to have more control of your move the closer your feet are together. Therefore, you can perform more, and increase your intensity as well. This move is also great if you add hand weights or a weighted medicine ball.

This move is good by itself on a daily basis or added into your lower body routine.

Any way you decide to incorporate this move, you will only be making your cake that much sweeter!

Marlo Alleva, an instructor at Golds Gym and group fitness coordinator at Fontaine-Gills YMCA, can be reached at faluvzpa@msn.

See the article here:
Alleva: Variations for squats match your fitness level - News Chief

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Home » Fitness » Alleva: Variations for squats match your fitness level – News Chief