Squat Smarter! Find Your Best Squat. Check out our featured news segment on Move it Monday – Your Carolina for Demos! We’re gonna start with an arms overhead functional movement squat test. things to observe: Can YOU keep your arms overhead? Do the heels stay down? Do the knees track appropriately? Does the torso stay controlled? Do you shift or rotate? Is the movement symmetrical? Where do you lose control or range of motion?
THE MOVES Traditional bodyweight squat
Staggered-stance squat
One foot slightly behind the other, with most of the work on the front leg. Bridges the gap between two-legged and single-leg work. Excellent for developing unilateral strength without going straight to the deep end.
1 Leg Negative/eccentric squat
Slowly lower for 3–5 seconds, then use assistance to come back up if needed. Shows that you can manipulate tempo instead of simply adding weight. Particularly useful when building strength or learning a new movement.
Assisted single-leg squat – single best leg muscle activation
One hand holding a TRX, bar, doorframe, equipment frame, etc. Lets someone work toward single-leg strength without requiring them to have perfect balance. Great modification for someone who says, “I can’t do a one-legged squat.”
Plyometric squat – even better for building bone density
Squat jump. Now we’re asking the body to produce force quickly. This is about power, not just strength, and isn’t automatically appropriate for everyone.
“The goal isn’t to find the hardest version of an exercise. The goal is to find the version that gives your body the right challenge for where you are today.” Why would a trainer give you THIS squat instead of THAT squat?
depends on things like: strength balance Mobility (S-curve in low back, ankles, knees) coordination joint tolerance previous injuries goals confidence training age
2. How often should you change the types of squats or exercises in your workout program? You don’t necessarily need to change your exercises every workout. Your body needs repetition to learn a movement and get stronger. At Energy Fitness, we typically change our clients’ workouts every six weeks, or about every 12 workouts. That gives them enough time to learn the exercises, build strength and make progress, and then we can introduce a new challenge. If something is bothering them then we adjust that day. And changing a workout doesn’t always mean throwing out an exercise completely. We might change the variation, resistance, tempo, range of motion or even the goal of the exercise. That’s where having a trainer can really help you know when it’s time to progress, modify or simply keep working on what you’re doing.” | Since 2002, Energy Fitness founder Tonya Tittle and her staff have helped clients get stronger, reduce pain, move better, and stay accountable. Through 30-minute customized personal training, smart nutrition, and a holistic approach, we’ve built more than 320 programs using our Energize Method, because no two bodies or goals are the same. | |
