(woman squat exercise) Squats are pretty much the best way to build muscle in your legs and buttocks. All women should do it.
But it must be recognized that it is not the easiest of exercises, in particular because it normally requires a long barbell bar, candles to put them down (kinds of tripods) and cast iron discs.
Not only is it expensive, but it takes up a lot of space and there is a great risk of injuring yourself if you train alone.
Example of a woman's squat with a barbell:
Well, it's not easy and it requires space and an assistant if you don't want to get hurt.
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How to do squats without hurting yourself
One day, I found myself stuck in a squatting position with a load so heavy that I couldn't get up. If I had been alone, I probably wouldn't have made it out without injury.
So what to do? To drop ?
Oh nay! You will discover a way to do squats with resistance, without breaking the bank and without cluttering your living space. And you will develop life-killing death muscles! Thighs and reinforced concrete buttocks. Which doesn't mean you'll be as muscular as a bodybuilder.
It's not the goal, and then it's not pretty anyway according to the FNAPPB of which I am the only member (National Federation of those who do not like the Physique of Bodybuilders). Write to me if you want to be part of it 😉
Women's squat - Train with a band loop
Les élastiques de musculation sont vraiment le meilleur substitut pour remplacer efficacement les dumbbells et autres charges libres.
They have the advantage of not subjecting your joints to unnecessary stress and limit the risk of injury. This is especially important if you are training alone at home.
In addition, this material is very affordable, since for the price of a small pair of dumbbells, you benefit from the equivalent of 100 kilos of resistance. It's more than you need!
How to do a squat properly
This video from the Doctissimo site explains very well the correct way to do bodyweight squats. The first part allows you to understand the movement to do to warm up before increasing the difficulty with elastic bands:
For your warm-up, do 20 repetitions of bodyweight squats, following the advice in the video.
If you want to take more volume at the level of the gluteal muscles, you will still need to increase the resistance to the effort, as you would with dumbbells.
That's what you're going to do now.
Women's Squat - How to do with elastic bands
As in the bodyweight warm-up series, you will keep your legs wide enough beyond shoulder width. The position of the feet is important to work the quadriceps well, but also not to be annoyed by the tubes and the handles during your sets.
The first time, choose a resistance low enough to do your tests. Your goal will be to always keep the correct form of the movement while being able to do a first set of 20 repetitions.
Follow this video to see how to do squats with a band loop:
If you are already familiar with this exercise, it is quite similar to deadlift with dumbbells or trap bar.
Put yourself in position:
- Take a loop band at the desired resistance.
- Place your feet at the right distance apart on the band, leaving 20 cm on each side. Squat down to the bottom of the squat to catch the ends of the band on each side like in the video.
- Hold firmly contract the abs.
- Come back up, keeping your head and back aligned. Remember to squeeze your buttocks when you are at the end of the movement (standing).
- That's it, you've done 1 squat.
- Repeat 20 times in a row and you will have made your first set.
Remember that your heels should not come off the ground.
Gradually, you will take on more resistant bands to increase the load and force your muscles to grow. But never forget to keep an impeccable execution of the movement.
Otherwise, it means you are trying to take on too much for you.
In addition to the 2 warm-up sets, you will do 3 sets of 8 to 12 repetitions. You must therefore find the resistance that forces you to stop beyond 12 squats. For this, nothing prevents you from using several elastic bands at the same time.
A little reminder for your squat session for women
- 20 bodyweight squats
- 20 squats with a weak resistance band
- Series of 12 with medium resistance
- Series of 10 with 85 % of your maximum resistance
- Series of 8 with your maximum resistance
Do this sequence at least twice a week.
Woman Squat – Conclusion
I'm going to let you in on a secret.
Squats are really not easy at first. I think everyone hates them the first few times. But, these are arguably the most effective moves to give you the physique you crave and promote fat loss.
Indeed, the muscles involved are the most powerful and the most calorie-consuming in your body.
So don't neglect them.
Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API