Aerobic Steppers

Aerobic steppers are the perfect way to bring strength and cardio together.

This well-rounded workout will help target your cardiovascular health, core, glutes, and thighs, building lower-body strength and stamina along the way!

The At-Home Workout

Aerobic step workouts are incredibly popular today – and have been for some time now. In the late 1980s and 1990s, aerobic workouts were brought into the home through tapes that demonstrated aerobic exercises in an accessible classroom setting. 

And aerobic steppers were just one of the many fat-burning and strength exercises featured in these tapes. 

Today, people continue to follow aerobics classes, whether it be online or in their local gym. Aerobic steppers are still a staple of a classic aerobic workout, and a great way to build up strength and stamina for more intense workouts. 

What are the Steppers? 

Aerobic steppers can be done pretty much anywhere – however, the one thing you’ll need to get the full workout is the step. 

The platform is usually raised between 4 and 12 inches from the ground, depending on your experience with the exercise and your stamina. 

The exercise targets several key areas of the body and helps build strength for the lower body areas, including: 

  • Legs
  • Glutes
  • Back 
  • Core

Step Up to the Steppers

Once you’re ready to give this cardio training a go, you’ll need: 

  • A mat
  • A platform or stair
  • Comfortable clothing to permit range of motion for each step

Start your Climb 

If you’re ready to go, here’s what you’ll need to do. 

The basic aerobic stepper is fairly simple: 

  1. Step on to your platform with your right foot. 
  2. Bring your left foot to join your right foot. Keep your feet shoulder-width apart.
  3. Step off your platform with your right foot. 
  4. Bring your left foot off the platform to join your right foot. 
  5. Continue by repeating steps 1-4 for your cardio workout. 

Throughout the process, be sure to raise your knees in order to properly engage your thighs and core. 

A Cardio-Friendly Workout 

In addition to helping target many of your lower body muscle groups, using aerobic steppers is a great way to bring a little bit of cardio into your exercise routine. 

If you’re not the kind of person who gets cardio from other activities, such as running or biking, this can be a really accessible way to help improve your cardiovascular health. 

Step it Up

If you’re looking to take your aerobic steppers to the next level, there are a couple things you can do. 

  • If your platform or step is adjustable, consider raising the height so that you can get a more intense workout. 
  • Want to bring an upper body challenge to the mix? Grab dumbbells to hold on to while you do your steppers for an arm workout as well.

Give your Body the Workout it Deserves

Aerobic steppers proved their value in the 80s, and they’re certainly still showing just how great of an exercise they can be! From the multitude of lower body benefits to giving your heart a good workout, this exercise has a little something for everyone, from beginner to expert.

Foam Roller Exercises

Sore muscles got you down?

With foam roller exercises, you’ll be able to both work out some of the knots in your muscles and help work on your range of motion for a great post-workout cool down! 

An Invention of Physical Therapy

Foam rollers were first used in the 1980s, after being developed by physical therapist Sean Gallagher. 

Gallagher first began using the foam roller as a self-massage tool in 1987, giving it to patents of his to help them with muscle soreness. 

Soon enough, other therapists were using the rollers as a way to help strengthen muscles and build balance in their patents. 

Work Away Those Knots

If you have a pretty intense workout regimen you might find that you have muscle soreness in the back and upper legs that doesn’t quite go away. 

You don’t want to just leave that soreness there, as it can make future workouts more difficult with a restriction of your range of motion. 

With the foam roller, though, you’re able to work those knots about before they actually become a problem. 

There are several ways to use the roller: 

  • Under your shoulders
  • Under your lower-back 
  • Under your legs
  • Under your back parallel to your body

Each position requires a similar rocking motion to help gently work the knots from your muscles. 

Go All In for Muscle Relief

To get ready, simply determine the area that you’d like to work the knots out of. This is where you should position the foam roller. 

You’ll need: 

  • A foam roller
  • A mat

Get Rolling

If you’re working out some shoulder soreness, for example, you’ll want to lay back on the roller so that it’s underneath your shoulders. 

  1. Once positioned, slowly roll your body up or down towards the point of your soreness. 
  2. If you’ve found that point, remain there for around 30 seconds. 
  3. Slowly roll back and forth, stimulating the sore muscle. 
  4. Repeat steps 2 and 3, adjusting for areas that may need more focus. 

Don’t forget to breathe while working out those muscles!

Muscle Relief for Wellness

Using foam rollers is great for balance and strength exercises, but also for getting rid of potentially harmful soreness after a tough exercise session. 

Along with regular stretching, using the foam rolling can help lengthen your muscles and better prepare you for your next workout session. 

Roll Into Position 

The great thing about the foam roller is that it can be used for various muscles along your body! 

Say you’re experiencing soreness in the lower back. To modify the above exercise, simply move the foam roller down your back until you reach the area of soreness. 

This can be repeated for soreness found in the legs as well. 

Muscle Health is Exercise Health 

We all know how important it is to take care of our bodies so we can keep reaching our exercise goals and keep living our best lives. Of course, that doesn’t stop soreness from creeping in every once in a while. With foam rollers, though, you can rest your muscles and keep yourself in tip-top shape!

Supine Pelvic Tilts

The supine pelvic tilt is a pretty powerful exercise – and it’s one that’s pretty simple to do, too!

Whether you’re just starting to build your exercise regimen or are simply looking to add something new to your daily workout, this exercise is one that can benefit your back and your core. 

A Pelvic Tilt Variation 

The supine pelvic tilt is a variant of the pelvic tilt. A motion used in all kinds of exercises from yoga to pilates, there are several forms of the pelvic tilt that can help work the glutes, hips, back, and sides of your body. 

The supine pelvic tile is one of the forms that evolved from the use of the pelvic tilt. It has become a staple of many modern yoga flows, and is often referred to as the Supine Pelvic Tilt Tuck in many yoga practices. 

Working the Pelvis 

So what is it about the supine pelvic tilt that’s just so good for you? Well, this particular exercise is great in that it helps stretch out the back and work the muscles in your glutes, thighs, and core, making it both a great workout and an effective stretch. 

While there are many ways to do the pelvic tilt, the supine pelvic tilt is one that can be done just about anywhere, as long as you have a mat or carpeted area in which to complete the exercise. 

Basic Preparation 

Because of the ease with which this particular exercise can be completed, it’s accessible for most people. To get ready: 

  • Make sure you have a mat or carpeted space, and enough room to lie down. 
  • Bend your knees, keeping your feet about hip width apart. 

Engaging the Core and the Back 

If you’re ready to start the move: 

  1. Breathing out, pull your hips up towards your head. You should feel your lower back pressed against the floor. 
  2. Remain in this position for a few counts, then inhale. 
  3. Return to your starting position. 
  4. Repeat steps 1-3 for the desired number of reps. 

A Workout for Everyone 

This exercise is great not only for beginners, but for anyone looking to add some core and back support to their everyday exercises.

It’s a great little stretch and strength building move that can help with alleviating pain in the lower back, as well as building up your core stability. 

Other Pelvic Tilt Moves

Of course, there are several ways that you can do a pelvic tilt, even if you don’t want to – or can’t – lay on the floor. 

  • Try the standing pelvic tilt by standing up against a wall and leaning slightly in towards it. 
  • Place a tennis ball or other small, round object between your back and the floor or your back and the wall if you’re looking to relieve shoulder pain. 

Bring the Supine Pelvic Tilt to your Workout

The supine pelvic tilt is a great way to bring both core and back exercises into your regimen. This accessible exercise is great for rounding out your regular routine, and can help you with your general lower body strength and stability!

Single Leg Stand

The single leg stand is a great way to work on your both your balance and your core strength. 

The best part? It’s super simple and the kind of exercise you can do just about anywhere!

Balance is Key

Balance exercises have been popular throughout history as a way to support clarity and strength in the core and lower body. Exercises like the single leg stand have evolved to focus on both grounding the body and keeping stability at the forefront of a well-rounded exercise routine. 

When the average person walks, they spend 40% of time with one foot on the ground. This means that without proper balance exercises, it can get harder to walk the older we get. 

The Single Leg Stand for Injury Prevention

Working on your balance can help with injury prevention. 

If you’re not a very steady person – whether due to previously sustained injury or medical conditions that may affect you – balance exercises like the single leg stand are great for working on stability. 

Take your Stance

One of the great things about the single leg stance is that it can be done just about anywhere. 

Of course, if you’re currently in rehab for an injury, you’ll want to check with your physical therapist to get a measurement on your current balance.

To get ready: 

  • If you’re less balanced, you may want to find a chair to help keep you steady. 
  • Stand behind the chair and place your hands on the back of it. Keep your feet together. 
  • Make sure that you have visible clock nearby to measure the length of your single leg stand

Getting your Balance On

Once you’re in position: 

  1. Lift your right foot off the ground, making sure to keep your legs apart. 
  2. Keep an eye on the clock to see how many seconds you can stand on one foot. 
  3. Bring your foot down to the ground, and repeat the sequence with your left foot. 
  4. Repeat steps 1-3 for the number of desired repetitions. 

While you’re performing this exercise, be sure to go slowly to accurately work on your balance. 

Staying Upright

As noted, balance is key in our mobility, especially walking – and as we get older, that level of balance begins to deteriorate. 

Additionally, working to perform balance exercises like the single leg stand can help you regain some of your balance, as well as your confidence in instances where you may be recovering from an illness or injury. 

Take the Exercise to the Next Level

Challenge yourself in a few ways: 

  • Use only one hand to brace yourself on your support chair. 
  • Close your eyes while you’re on one foot to challenge your balance. 
  • If you’re feeling confident, stand near your support chair but don’t hold on to it with either hand. 

Keep Balance at the Forefront of your Exercises

This beginner’s exercise is a great way for people of all ages to work on their balance. It’s easy enough to do just about anywhere, and can really help with your overall well-being and, in cases of rehabilitation, your healing process.

Lateral Deltoid Raise

The shoulder is arguably one of the most important combinations of joints and muscles in the body.

It provides strength and support for the back and upper body, and is integral in range of motion and upper body mobility as a whole. 

That’s why it’s so important to isolate and target the shoulder – and it’s where the lateral deltoid raise comes in!

Understanding the Lateral Deltoid

Your deltoid muscles form the rounded portion of your shoulder. This muscle group has three different sets of muscle fibers that can be found in the upper back, upper arms, and upper chest areas. 

Shoulder exercises such as the lateral deltoid raise have existed in weightlifting communities through history, but recent lifting and strength training techniques have begun to use these kinds of exercises more often. 

A Shoulder Strength Exercise

This isolation exercises emphasizes the sides or lateral area of your deltoid muscles while strengthening the rest of your shoulder. 

Because of the focus on your shoulders, particularly the lateral deltoid muscles, the exercise isn’t necessarily one that’ll have you working out your entire upper arm or upper body. 

However, it’s a great way to round off your upper body and arm strength exercises. 

A Simple Yet Effective Workout 

If you’re ready to add this tried and true shoulder workout to your regiment, here are a few things to do to get yourself ready. 

  • Make sure you have the proper equipment. For this exercise, you’ll need a set of dumbbells. 
  • Position yourself so that you’re grounded with your feet about shoulder-width apart. 

Working the Lateral Delts

Ready to start? 

  1. Grab your dumbbells with palms facing inward. Keep your arms hanging at your sides. 
  2. Raise both arms out until they’re about shoulder height. Pause for a brief count. 
  3. Slowly lower the weights down to their original position. 
  4. Repeat steps 2 and 3 for the desired number of repetitions. 

A Great Isolation Exercise

Shoulder strength is incredibly important for the foundation of just about any weightlifting training, so focusing on your an exercise that targets the lateral deltoid muscle is important for a well-rounded exercise routine. 

The exercise can also help you build muscles in your shoulders and upper arms, and can work to stabilize your shoulders. 

Lateral Deltoid Raises to the Max

Whether you’re a beginner or an experienced lifter, this exercise is great because it offers some variations that might align with your workout goals. 

Try modifying the exercise in a couple ways: 

  • Bend your elbows to bring the weight closer to your body. This intensifies the movement and helps you work on keeping your elbow steady. 
  • Don’t have dumbbells? Try using kettlebells instead for a similar workout. 
  • If you need to focus on one side of the body, try the exercise using one arm at a time. 

A Long Term Focus 

Lateral deltoid raises are a great exercise to add to your routine, especially if you’re focusing on your upper body strength. The shoulders are important for successful lifting overall, so treating them to a focused workout from time to time is a solid way to build long-term stability.

Karaoke Spin Class

Have you ever had to choose between a night out with friends and fitting in your exercise routine? Well, your problems are over.

With the rise of Karaoke Spin Class – also known as Cycle Karaoke – you can efficiently combine both.

The Details

Karaoke Spin Class is a high-energy, high-fun take on traditional spinning. You can feel like you’re out at the bar with friends while working on your fitness. Just as in traditional spinning, this exercise involves using a stationary bike to pedal to the beat of a soundtrack while an instructor guides you in raising or lowering the bike’s resistance and speed. In a Karaoke Spin Class, however, you’ll also periodically sing along to popular songs with lyrics provided on screens at the front of the studio.

The History of Karaoke Spin

Karaoke Spin is a fusion exercise, meaning it combines several disciplines in order to help you achieve strength, balance and endurance. Fusion classes like Yogalates or Cardio Striptease have been popular since their introduction nearly 30 years ago, but Karaoke Spin made its debut in 2007 and hit its stride in 2017.

The Best of Both Worlds

Karaoke Spin is both an aerobic and anaerobic exercise. It’s a variation of traditional spinning, which involves using a stationary bike and raising levels of resistance and speed over 30-45 minutes to build strength and endurance, as well as cardiovascular health.

How to Prepare

You should prep for your Karaoke Spin Class in three ways:

  1. While many gyms allow you to wear sneakers for spinning, it’s ideal to wear cycling shoes. You can bring your own or rent a pair at your gym.
  2. Before you begin a Karaoke Spin class, it’s important to stretch and warm up.
  3. You’ll also want to wet your whistle, as both cardio workouts and intense bouts of rock-star singing are sure to leave you parched.

How to Get Your Sing and Cycle On

Begin the spin course, which can range from hills to valleys and more, increasing resistance and speed along with the instructor’s guidance. Sing along when prompted, keeping in mind your individual level of fitness.

If you can sing loudly with little trouble, you’re probably not working hard enough. On the other hand, gasping out the words and struggling to keep up means you are overdoing it.

Let’s Talk Benefits

Karaoke Spin Class offer three main benefits for your fitness routine:

  1. It raises your “rate of perceived exertion” and keeps your body working hard
  2. It offers a fusion of balance, strength and endurance work
  3. It’s fun!

Available Variations

Some Karaoke Spin classes go one step further, paying homage to a specific type of music. One popular variation is Rock Karaoke Spin. Certain gyms may also offer variations particular to their instructors. You may also find some classes that focus on group singing only, while others offer the opportunity to break into a solo.

If you’re busy and trying to make time for both your fitness and your friends, Karaoke Spin classes offer a unique way to live your best life. So strap on your cycling shoes and mount up alongside your friends, no vocal coach required.

Side-Plank with Shoulder Abduction

The act of moving your arm away from the midline of the body, or shoulder abduction, serves to stabilize the rotator cuff and strengthen the shoulder joint structure, building your deltoids while increasing your range of motion.

Common abductions include jumping jacks and the lateral dumbbell raise.

Vasisthasana, also known as the side-plank, is an advanced pose promoting strength and balance and targeting the obliques, abs, quads, and glutes while stabilizing your core.

Merging the two together forms a dynamic total body compound  exercise. 

Origins of Vasisthasana (side plank)

Vasistha was Lord Brahma’s first ‘mind-born son’ and creator of Jnana yoga. Brahma represents  the creative aspect of the Hindu trinity. Brahma told him at an early age, “You are not the body and mind; you are infinite. You are not bound; your nature is limitless. Thou art that.”

This spurned a lifelong quest for young Vasistha to seek truth and knowledge of the infinite universe. It’s a long story, but essentially he believed the secrets of the universe could be unlocked by sustaining difficult bodily poses while meditating. The side-plank was originally invented as a way to achieve spiritual enlightenment. 

How to Perform the Side-Plank with Shoulder Abduction

This exercise can be done with or without the use of a dumbbell of your desired weight. 

Step 1: Lie on your side on the floor, supporting your bodyweight on only your forearm and the side of your foot, with your shoulder directly above your forearm. Engage your core to maintain a straight diagonal line throughout the body. 

Step 2: Extend your top arm (with or without a dumbbell in the hand) straight out from your shoulder, parallel to the floor and lower it to the mat. This is your starting position. 

Step 3: Inhale as you raise your arm straight to the ceiling in a controlled and fluid motion. 

Step 4: Lower your arm slowly back to the floor as you exhale. 

Step 5: Repeat the process for the desired number of reps. 

Benefits

The many benefits of the side-plank with shoulder abduction include: 

  • Increased range of motion
  • Stabilization and strengthening of the core
  • Stabilization of the rotator cuff
  • Strengthened shoulder joint structure
  • Lengthening, stabilization, and straightening of the spine
  • Improved balance and control
  • Strengthened arms and wrists
  • Improved concentration
  • Enlightened mind (maybe?)

Variations

There are five main alternative versions to the side-plank with shoulder abduction. Try them all!

  1. Side-Plank: This is good for those who want the benefits of this strengthening and balancing pose, but don’t need the extra shoulder work.  
  2. Bent-Knee Side-Plank: If the standard side plank proves to difficult for you to master, start with your bottom knee bent at a 45-degree angle to provide extra support and balance. 
  3. Elevated Side-Plank with Shoulder Abduction: Once you’ve mastered the move resting on your forearm, try it with your bottom arm extended, palm to the floor for a greater challenge. 
  4. Side-Plank with Hip Abduction: If your hips need more stabilization, this variation may be better for you. You can also alternate between the hip and shoulder. 
  5. Side-Plank with Leg Lift: When you need additional leg-work, this is a great way to incorporate it into your planks. Try a combo shoulder abduction-leg lift for an added challenge. 

Plank your Way to Stronger Shoulders

Strong shoulders are paramount to most upper body strength training techniques, but isolating them by doing straight shoulder abductions can seem like a waste of time. Similarly, though we love targeting those hard to reach obliques, the stagnant pose feels boring. 

Putting the two moves together kills two birds with one stone, making the exercise exponentially more dynamic, challenging, and worthwhile. 

Plus, you may just find your path to enlightenment.

Romanian Deadlifts

For those looking to improve their back and lower-body strength, The Romanian Deadlift may just be the way to go! 

This comprehensive exercise is perfect for working the back, glutes, and hamstrings, and is one that when performed correctly, can be both easy to do and highly effective. 

A Brief History

The Romanian deadlift, sometimes referred to as “RDL”, was named after Romanian Olympic Weightlifter Nicu Vlad. 

Elected to be a member of the International Weightlifting Federation Hall of Fame, Vlad won a gold, silver, and bronze medal for Romania between 1984 and 1996. 

Vlad was seen doing his Romanian deadlift in the Olympic training hall, and his success made the exercise popular. 

The Romanian Deadlift 

While the exercise is technically not a deadlift, as it doesn’t involve lifting a weight off the ground, it is a great way to develop leg and back strength. 

Strength and resistance are key for this particular lift, as you won’t be starting from the bottom at each rep. Though this may be exhausting, it can create a more intense workout for your routine. 

Romanian Deadlift Exercise Prep

Getting ready to start? First:  

  1. Identify the amount of weight you’d like to use, and adjust your barbell accordingly. 
  2. Position yourself behind the barbell to prepare for the first set of repetitions. 

Performing The Exercise 

  1. Bend your knees slightly to grab the barbell. Make sure to keep your shins, back, and hips as straight as possible. 
  2. Push your hips forward to provide enough leverage to lift the bar. Remember, you don’t want to bend your back. 
  3. Carefully push your hips back, lowering the bar. You won’t be lowering it all the way to the floor; instead, bend your knees only slightly. 
  4. Repeat steps 2 and 3 for the desired number of repetitions. 

Positive Effects Of The Romanian Deadlift

The correct performance of this exercise can help strengthen each of the muscles involved in the process, and can even help resist lower back stress by helping work the hamstrings, lower back, and glutes all at the same time. 

Your hips can also benefit from the Romanian deadlift. Much of the exercise relies on the movement of your hips in and out, and this particular motion along with the resistance of the barbell weights can help strengthen the hip joint and supporting muscles. 

Switching Up The Exercise 

Looking for something a little different? 

  • Try the single-leg Romanian deadlift for stability and balance work. 
  • A trap bar with handles can also be used to do the Romanian deadlift. However, it’s important to keep in mind that with the trap bar, you’ll need to start the exercise from the floor and may not get as much weight training. 
  • If you don’t have access to a barbell, try using a pair of dumbbells to recreate the effect. 

Bring The Romanian Deadlift To Your Workout

The Romanian deadlift is a great option when it comes to maximizing back and lower-body workouts, the results of which will help you improve in the rest of your weight training!

Leg Extensions

Looking to add some resistance training into your exercise routine? Leg extensions are a great way to do just that while improving your lower-body strength. 

This exercise will help target your quadriceps and can greatly benefit your overall strength and stamina!

Where Leg Extensions Came From

The first real leg extension exercises came about as a result of a machine invented by Swedish doctor Gustav Zander. Zander brought his invention to the 1876 Centennial Exhibition, where his leg extension exercise machine won a gold medal. 

The machine didn’t really enter the mainstream until the 1970s, though, when Nautilus came out with a leg extension machine that quickly became popular with weightlifters. 

The Facts On The Leg Extension 

This exercise involves resistance weight training that is designed to focus on the quadriceps. Though not considered a total leg workout it is considered a great way to build strength in the upper legs. 

The user sits on the weight machine and, through a system of pulleys and cables, lifts a set of weights with their legs via a padded bar. 

Your Leg Extension Workout Prep

Getting ready to start? 

  1. Make sure that you have the proper equipment. Most gyms will have a leg extension machine at hand. 
  2. Determine the amount of weight you’d like to start with, and adjust the machine accordingly. 
  3. Sit comfortably on the machine with your legs under the pad to begin. Remember to keep your legs at a 90-degree angle throughout the exercise. 

Doing The Leg Extension Correctly

Once you’ve chosen your weight: 

  1. Hold the side bars with your hands. Make sure that your feet are pointed forward, and that the padded bar sits just on top of your lower leg. 
  2. With your quad muscles, extend your legs out straight. Keep your body still on the seat, and hold for a few moments. 
  3. Carefully lower the bar and weights back into position, taking care not to bring your legs past 90-degrees. 
  4. Repeat steps 1-3 for the desired number of reps. 

The Great Benefits Of Leg Extensions 

This exercise is a great one for beginners who are just starting out using machines, and is also good for rounding off the rest of your lower-body exercises. 

The weight training can help strengthen the quadriceps attachment for the knee, therefore supporting and strengthening the knee joint. At the same time, the quads get a great workout! 

Leg Extension Variants And Supplements

There are a few things that you can do to vary your leg extension exercises: 

  • Use different foot positioning to focus on specific parts of your thighs. Keep in mind that your foot position should not affect the angle of your legs. 
  • For more focus on side, try using only one leg to lift. 
  • If you don’t have access to a leg extension machine, consider using ankle weights or a resistance band to get a similar workout. 

Start Working The Thighs

This quad-focused exercise is great for both the beginner and the expert in strength-training. With multiple variations and a straightforward technique, this can certainly become a staple of your lower-body routine!

Hack Squats

In making sure that you’re getting an all-around workout, it’s important to make sure that you’re balancing your upper-body workouts with solid lower-body development. 

One great way to do this is by adding the hack squat to your regular exercise routine!

The Hack Squat Through History

The first reports of the hack squat come from Germany. In fact, the exercise was first known as “Hacke”, which means heel in German. 

It’s believed that the hack squat came from the traditional exercise where the heels were joined, something that was typically in much the way Prussian soldiers used to click their heels. 

Of course, it wasn’t until the early 1900s that the hack squat became a staple of the weightlifting world. It was popularized by George Hackenschmidt, who adopted the technique and used it for lower-body strength training and stamina improvement. 

What Is The Hack Squat? 

Sometimes called a “rear deadlift”, the hack squat is a variation on the traditional squat in which a barbell is held in the hand behind the legs. 

The squat, a typical strength-training exercise, focuses on the development of core strength, as well as the abdominal muscles. 

With the use of a barbell, this exercise takes the squat to the next level by modifying it to more intensely work the thighs, quads, and other upper-leg muscles. 

Hack Squat Preparations

To prep for the hack squat, you’ll want to: 

  • Make sure that you have the appropriate barbell equipment on hand. 
  • Identify the weights that will most benefit you for this exercise, and adjust your barbell accordingly. Keep in mind that it’s good to start with lighter weights, and then build up as your strength increases. 
  • Ensure your awareness of the space around you, whether in your own home or at the gym. As the barbells will be behind you, it’s important to keep in mind how much space you have. 

Dive In To The Hack Squat

Once you’re ready to go: 

  1. Stand straight while holding your barbell behind you. 
  2. Place your feet at shoulder width apart. 
  3. Squat until your thighs are parallel to the floor. Keep your back in mind; make sure to stay as straight as possible. Breathe in slowly. 
  4. Squeeze your thighs and press the heels of your feet into the floor to come back up. Breathe in slowly. 
  5. Repeat numbers 1-4 for your desired number of repetitions. 

The Hack Squat Can Boost Your Workout

This particular exercise is great for several muscle groups: 

  • The lower back 
  • The abdominal muscles 
  • Your upper and lower leg muscles  

This is a great way to get an overall lower-body workout, and can also help strengthen the tendons in your legs to help keep you strong for future workouts. 

Additionally, the correct performance of this exercise can help with overall stability. 

Getting The Most From The Hack Squat

There are a few ways to change up the Hack Squat. 

  • Rather than just using the barbells themselves, you can also use a Smith machine to help keep your squat balanced and steady. 
  • If you don’t have access to barbells, you can still get a great leg workout from performing the motion of the hack squat without weights. 

Strengthen Your Lower Body 

By adding the hack squat to your exercise routine, you’ll see an improvement in your stability and lower-body strength. Keeping a well-rounded and varied regiment that works your legs can both boost your well-being, and get you closer to your weightlifting goals!