The story around squats is confusing. Some say “squat every day” while others warn “squats are bad for your knees!” The truth is in the middle—squats are amazing for building lower body strength, but at the same time they can cause problems for the uninitiated. Let’s get down to the nitty-gritty of the barbell back squat, and why it’s worth your attention.
Body weight squats are can be effective. We do them regularly in my boot camp class at the gym and after a couple of sets, you can definitely feel them. As always make sure your form is good (keep your weight on your heels…you should be able to wiggle your toes, keep your chest up, back straight, make sure your knees don’t go in front of your toes, etc).
You can change exactly what muscles are used by changing your leg and foot position (narrow or wide squats, plie squats with your feet wider apart and your toes turned out, etc). Putting your hands on your head (prisoner squats) can ramp up the difficulty a bit more. If you want to improve your power (and have good knees) you can do jump squats.
You’ve heard all the cues, from keeping your chest up, to pushing your knees out. You’re sure you’re doing everything right, but it still feels all wrong. If this sounds anything like you at the gym, it might be because you’re not using the right form for your body.
If you are recovering from an injury, have a mild disability that prevents you from doing certain moves, have bad knees or are suffering from back pain and you want to avoid high impact exercises but you still want to stay active and try some of the workouts from this website, try these modifications.
The modifications will also be suitable if you are trying to keep the noise you make to a minimum – it’s handy if you live in an apartment and your neighbours are … not very understanding people.
Becoming a master of cool bodyweight exercises takes years of dedicated and specialized practice, but everyone has to start somewhere. In this article, I’ll teach you two great skills to get you started on your journey toward learning advanced bodyweight and gymnastics movements.
Sure, I come across this while still healing from a broken rib…
Leg scales. I can’t remember (if I even knew) the yoga posture, but I know I’ve done the advanced version in yoga class. No pulsing to lift/lower the leg however. The back scale? The advanced version I know as “airplane”. Front-to-back? I think an instructor has subjected me to this once or twice…
Yep, Peacock/Mayurasana… I’m hoping this will help with the legs portion of the planche. The arms part is easy, once you get the anchoring right.