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Don’t Cha Wish Your Girlfriend Could Squat Like Me?

Jun 13, 2012 05:27PM

Kylie Keenan doing a dumbbell front squat

Written & Photos by: Micah Holley

Model: Kylie Keenan ; Location: Camie Cragg fitness

It is the exercise we all love to hate: squatting. It burns. It is hard. But it is so worth it. With the vast array of squatting techniques, your leg workout is meant to hurt—and to be extremely beneficial.

Squats promote overall muscle growth, help with leg mobility, help you jump higher and sprint faster, improve balance and flexibility, and make your legs and butt look damn good.

Many certified personal trainers recommend working out five times a week. However, they do not recommend working out every single muscle each and every day. No. They suggest focusing on particular muscle groups like arms one day, then other muscle groups the next day, like legs.

Your workout should never consist of the same muscle group two days in a row. Based on the American Council of Exercise (ACE), Kimberly Wilson from Livestrong.com recommends allowing a day’s break between each muscle group to help the muscle heal from soreness. Muscles are sore from tiny tears and takes 24 to 48 hours to heal. Allowing your muscles to heal is crucial. It is more difficult to gain muscle if muscles do not have the proper healing time.

The average person burns about 7 calories per minute of doing squats, according to Livestrong.com. “Burning approximately 7 calories per minute of squats is a general standard for females aged 20 to 40 . . . This calculation is partially dependent on the perceived intensity level experienced by individuals in these age ranges.”

For a more precise number of calories burned, there is a calculation! What’s Cooking America’s website provides an equation based specifically on squats:

Your weight times .069 (squats) times minutes of activity equals calories burned!

For example, if you weigh 130 pounds and do squats for twenty minutes, you would burn about 180 calories:

(130) x (.069) x (20) = 179.4

Squats will never be boring since there are so many techniques. Jillian Michaels has numerous techniques ranging from traditional squats to sumo squats to jumping squats. Livestrong.com provides readers with more squats, as well. Even Camie Cragg-Lyman, Owner of Camie Cragg Fitness, incorporates squats in nearly every drill of her training.

There is no doubt that squats are difficult. That’s why we love them! They work your entire body and give you fast results.

We interviewed Advanced Trainer Kylie Keenan, 24, about her favorite and most beneficial squatting techniques. Below are three squatting techniques guaranteed to improve your butt and legs!

 

Barbell Squats or Deep Butt Squats on Smith Machine

Beginners:

Use the bar only.

Advanced:

Use the bar with 25 pound weights.

Professional:

Use the bar with 35 pound weights.

Rest the bar on your shoulders, weight in your heels, squatting down until your knees and toes are parallel. Never allow knees to hover past your toes. Once legs are parallel to the floor, lift up and return to starting position. Do these for 12. Repeat repetition three times.

 

Dumbbell Front Squats:

Kylie recommends using two 20-pound weights for this technique. You can add more weight based on your fitness level.

Hold a 20-pound dumbbell in each hand, resting your arms at your side. Stand shoulder-width apart. Squat down until your thighs are parallel with the floor. Never allow knees to hover past your toes. Once legs are parallel to the floor, lift up and return to starting position. Do these for 12. Repeat repetition three times.

 

One Legged Squats

Kylie recommends using two 15-pound weights for this technique. You can add more weight based on your fitness level.

Hold a 20-pound dumbbell in each hand, resting your arms at your side. Stand shoulder-width apart. Squat down until your thighs are parallel with the floor. Never allow knees to hover past your toes. Once legs are parallel to the floor, lift up and return to starting position. Do these for 12. Repeat repetition three times.

 

One Legged Squats

Kylie recommends using two 15-pound weights for this technique. You can add more weight based on your fitness level

Hold a 15-pound dumbbell in each hand, resting your arms at your side. Stand shoulder-width apart. Lift off one leg. Your shin should be parallel to the floor. Squat down until your thigh is parallel with the floor while keeping your shin parallel to the floor. Never allow knees to hover past your toes. Once your leg is parallel to the floor, lift up and return to starting position. Repeat 10-12 times on one leg then switch. Repeat repetition three times.

Doing these few squats, you are bound to have the booty and legs of a goddess before you know it!

 

Below, Kylie Keenan shows how to do each move.

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