Supported Squat

The Supported Squat is a versatile lower body exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves. This exercise is a variation of the traditional squat and is an excellent choice for individuals who may have limited mobility or are looking to build strength before progressing to more advanced movements. The key difference with the Supported Squat is the added stability and support it provides. By using a stability ball, a TRX suspension trainer, or even a wall or chair, you can alleviate some of the stress placed on the lower back and knee joints during a regular squat. This makes it an ideal option for beginners, individuals recovering from injury, or those who have difficulty maintaining proper form. Incorporating the Supported Squat into your workout routine can offer several benefits. First and foremost, it helps to strengthen the major muscles of the lower body, enhancing overall lower body strength and power. Additionally, this exercise can also improve your balance and stability, as you engage your core and learn to control your movement. To maximize the effectiveness of the Supported Squat, it's important to focus on proper form and technique. Engage your core, keep your chest upright, and ensure your knees are tracking in line with your toes throughout the movement. Remember, always listen to your body and start with a weight or level of support that is appropriate for your fitness level. As you become more comfortable and proficient, you can gradually increase the difficulty by reducing the level of support or adding resistance. Whether you are looking to build functional strength, improve stability, or recover from an injury, the Supported Squat can be a valuable addition to your fitness routine. As with any exercise, consult with a fitness professional if you have any concerns or specific conditions that need to be addressed. Get ready to feel the burn and take your lower body strength to new heights with the Supported Squat!

Instructions

• Place a chair against a wall and stand in front of it with your feet hip-width apart.
• Position yourself facing away from the chair and extend your arms forward.
• Lower your body down towards the chair, bending at the hips and knees.
• As you lower down, aim to keep your knees aligned with your toes and your weight in your heels.
• Stop when your buttocks lightly tap the chair and then press through your heels to stand back up.
• Repeat for the desired number of reps.

Tips & Tricks

• Focus on maintaining a neutral spine throughout the movement to engage your core and protect your lower back.
• Start with lighter weights or use just your body weight until you have mastered the proper form.
• Engage your glutes and quads by driving through your heels as you stand back up from the squat.
• Breathe out as you push up from the squat position to exert maximum effort.
• Warm up your entire body with dynamic stretches and exercises to prepare for the supported squat.
• Include hip mobility exercises in your warm up routine to improve squat depth and range of motion.
• Consider using a squat pad or towel to cushion and protect your upper back if you find the barbell uncomfortable.
• Add variety by incorporating different variations of squats, such as sumo squats or goblet squats, to challenge different muscles.
• Focus on gradually increasing the weight and difficulty of the exercise over time to continually challenge your muscles.
• Always listen to your body and take rest days as needed to prevent overtraining and allow for proper muscle recovery.