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Full Body Squat Variation

The squat exercise is considered a whole-body foundation-type exercise due to its emphasis of the prime movers—quadriceps femoris, adductor (inner thigh) magnus, and the gluteus maximum (butt)—while simultaneously challenging the coreñ in addition to the hamstrings, hip flexors/extensors and calves.

The squat is typically performed with resistance across the upper back at the shoulder level, using a weight vest, or variations with dumbbells in the hands. Another unique variation—requiring no resistance—is the front wall squat, which challenges the bodyís ability to stabilize using the core muscles during the decent.

Front Wall Squat:

Stand in an upright position facing a wall with both toes of each foot approximately one foot from the wall. Raise the hands to an overhead position—shoulder width apart—and place against the wall. Descend to a just above parallel position—with hands overhead and in contact with the wall. Return to the starting position—sliding back up the wall with the hands. Repeat 5-10 times.

Note: For safety purposes, this exercise should be performed with a partner, who stands behind in close proximity, while the working partner descends during the squat maneuver, in order to prevent a loss of balance.

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.

Mackie and April share exercises every Wednesday on WWL-TV