Sunday, August 3, 2014

Read This Before You Do Another Squat!

The squat is the one of the best exercises to help develop the quadriceps as squatting causes the desired natural anabolic hormonal response required for muscle hypertrophy and overall muscle growth, but are you aware that you may not be hitting all areas of your quads purely because your feet are not in the right position? 
Yes, it all begins with your FEET! If your feet are not correctly positioned, the squat is doomed to fail from the get go.

Here is a fun little workout that you can do in addition to my 12 week home workout bundle!
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Foot Placement

Feet Shoulder-Width Apart
Having the feet shoulder width apart with the toes pointed slightly outwards will help the overall development of the quadriceps muscle.
Feet Close Together
Having the feet close together with the toes pointing straight ahead will help with outer thigh development (vastus lateralis). Exercises that will help develop this muscle include:
  • Front squat
  • Hack squat
  • Abductor machine
Feet Wide Apart
Having the feet wide apart with the toes pointed at a wide angle will help with the development of the inner thighs (adductors) and front thighs (vastus medialis). Lunges and the adductor machine offer great ways to help develop these muscles. 


When back squatting. it's good to have shoes with a flat heel so that you can get as close to the floor as possible. However, if you are performing the front squat it is beneficial to have footwear with a heel of at least 1 inch, which will allow you to get more depth.

Now, let's put those correct squats to some good use! Get ready to tone & tighten your butt & thighs with this 4 week at-home program with full step-by-step picture guides and exercise directory! Features 40 different moves that are designed to target the butt, thigh, and legs and a full 30 days of workouts that never repeat. No equipment is needed!

Get featured on our Instagram by hashtagging your transformations to #fitmommyarmy!
Pair this workout program with our 4 week clean eating meal plan for the best results.

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