Squat Challenge?

Squats are the new fad in the fitness industry, BUT unlike other fads, squats are here to stay! It’s been around for a long time and for many it can be very beneficial. With that said, A squat is not just a squat. There are many variations from:

• Parallel Squats- thigh goes parallel with the floor.
• Full Squats- go full range of motion- “Ass to the Grass”.
• Front Squats- bar is loaded in the front of the shoulders.
• Overhead Squats- bar is directly overhead with arms extended overhead.
• Goblet Squats – Holding dumbbell in front of the chest.

Out of the many squat variations, you also have to take into consideration limitations – such as mobility, flexibility & contraindications. Some people may not be able to squat all the way down (“Ass to Grass”) or even squat at all. If you have back or knee pain during the squat, you may need either progress up to it or cut the squat out all together.

Here’s the problem I have…

As with any fitness fad, many NYC personal trainers and fitness enthusiasts abuse the hell out of it or completely misunderstands the application.

Squat Challenge

I’m sure you’ve seen this posted on instagram, facebook, G+, etc… while it’s great to get people moving and active, it’s also reinforcing the fact that if you do little work,  you’ll get amazing results. I.E. Do this 30 day body weight squat challenge and BOOM, best ass in the world???

I don’t get this at all…

Clearly this couldn’t be farther from the truth. To get those types of booties you actually have to lift appreciable weights and challenge yourself . With that said, is squats the ONLY way to get a booty?

Squats Only?

As stated earlier, squats may not be for everyone, so does that mean you’ll have a flat butt for the rest of your life? Of course not, exercises such as the deadlift, reverse lunges, hip bridges etc… are all great glute and lower body exercises. In fact the deadlift is a multifaceted movement, as it incorporates your upper back throughout the lift too. Don’t believe me, next time you’re at the gym, do:

• 5×5 deadlifts -medium to heavy weight
• 3×12 reverse lunges – medium weight
• Weighted hip bridges + stability ball leg curl 3×15
• Pull Ups + Push Ups 3×10
• ESD

And tell me that your hips and glutes weren’t working. 🙂

Final Thoughts

The point of this post is to discuss that:

• Squats are not the KING of glute exercises, keep in mind this is coming from an Olympic weightlifting coach too– all we do is squat. You can utilize other exercise selections to shape that booty too.
•  You have to challenge yourself with appreciable weights, intensity, a clean diet, and CONSISTENCY to get lasting results. The “30 day challenge” is a great starting point to get you motivated, but it’s not going to get you results they advertise.
• Fitness marketing can be VERY deceptive, so make sure to look beyond the glitz and glamour of the pics.

“Train Hard, Train Smart” ~Fusion Trained