Galesburg Orthopedic, Ltd

Squats

This exercise is widely used by athletes, to jump higher in basketball, support downward G-forces in downhill skiing, and move hefty opponents in football. It strengthens the legs to better allow you to stand from a seated or crouching position. In many cases, falls can be avoid by having the ability to right oneself if tripped.

Summary:

Place your hands at your sides or rest them on the back of a chair for balance. Legs should be hip-width apart.
Bend your knees and lower your body as if you were going to sit on a chair.
Keep your chest vertical and allow your back to arch slightly.
Stop when thighs are horizontal and hold.
Rise back up slowly.

Start with five repetitions and work up to 15.

As you get stronger you may want to increase the resistance by holding a soup can or milk jug filled with water in each hand. If you do so, remember to keep your back in a vertical position. Bending at the waist with weight will add unwanted stress to the lower back.

ACE Fitness

Reprinted by permission of the American Council on Exercise.

Want more information like this delivered directly to your home? ACE Fitness Matters, a bimonthly magazine from the American Council on Exercise (ACE) is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Visit ACE's Web site, learn more about ACE Fitness Matters, or buy your subscription at www.acefitness.org.

ACE is a nonprofit certifying organization committed to promoting active, healthy lifestyles and their positive effects on the mind, body, and spirit. ACE pledges to enable all segments of society to enjoy the benefits of physical activity and protect the public against unsafe and ineffective fitness products and trends.

Date Published: 2002-02-18