5 ways to work on your squat
As one of the most functional movements you can work on in your fitness life, there are numerous ways to work on the squat. At 212 Fitness we have the equipment to get you going. Below are five variations to work on your squat:
Free weights - grab a dumbbell or kettlebell for a good ol’ fashioned goblet squat. Or why not prop a weight up on the shoulder for an offset squat that adds in some core work. Free weights are just so … freeing. Plus, any where you go, the weight goes. From the fitness floor to the turf in the performance center or even next to your machine on the cardio deck. Grab a weight and starting bending those knees!
Barbell and squat rack - the back squat is probably the most recognizable way to perform a squat with weight. Remember though the racks are versatile and you can set them up for a back squat as well as a front squat or even the landmine attachment for a modified front squat. The squat rack also provides a level of safety as the safety bars are put in place to catch the bar if you fall. Trust us, it happens and is totally ok. When you start to go heavy you’ll want that assistance in place.
Smith machine - the Smith machine provides another level of safety in the squat as the bar is locked into place and slides with ease when you want it to. It can be really great for various foot placements in your squat which can challenge your postural muscles.
Hack squat - when you want focus solely on the legs with the ability to do big pushes, the hack squat comes in handy. Again, based on footing you can target different parts of the legs - more glute here, more quad there.
Belt squat - for those that need low back support or just some variety, grab the belt squat for your next set of reps. Ours is located in the performance center and hooks up to the squat racks for ease of set up.
Reminder that the squat is a great way to work large muscle groups and strengthen a movement that our bodies are meant to do for life. Glutes, hamstrings, quads activate. Your calves and Achilles tendons get stretched as you keep your heels towards to floor. Not to mention the work your postural muscles have to do to keep you upright. It’s a multifaceted movement.
If you’d like some assistance in your squatting, ask a trainer or fitness advisor! At 212 Fitness, we’ve got your back and want to see you succeed in your workouts. You got this!