Wednesday, June 24, 2009 7:39 am
MONTENEGRO METHOD - THE SQUAT
Better your best squat technique with our editor’s advice.
By Marta Montenegro, Editor-In-Chief; Illustration by Jacquie Boyd
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WHAT’S GOOD ABOUT THE SQUAT?
Squats are multi-functional, whether you are looking to lose weight, increase tone or body mass, or improve muscle endurance. Squats also serve as an all-in-one exercise for most of the muscles of the legs, and to some extent, the muscles of the lower back. The squat should be a staple of any exercise program.
BETTER THAN YOUR BEST SQUAT
A perfect squat will lower the hips to a 90° angle where the thighs are parallel to the floor. But achieving this often can be difficult. For improved technique, place a bench behind you at knee height. Lower just to the point of touching the bench, but don’t sit down. This will work your quads, hamstrings and glutes, while also activating your abdominals and lower back, which act as stabilizers. You can also use any type of resistance (dumbbells or barbells), according to your preference and fitness level.
THE ROUTINES
FOR WEIGHT LOSS:
2-3 sets, 15-30 reps. Combine with jumping jacks during recovery period (15-30 seconds).
FOR ENDURANCE:
2-3 sets, 15-20 reps, 30-45 second recovery
FOR TONE:
3-4 sets, 10-12 reps, 45-60 second recovery
FOR MUSCLE MASS:
4-5 sets, 8-10 reps, 1-2 minute recovery
TIPS
Keep your back straight
Keep your chest up
Keep your knees in line with your toes
See the full inaugural page for the new Montenegro Method section in the July/August issue of SOBeFiT Magazine.
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