I have a lower body exercise I would like you to try for the Home Exercise of the Week. It’s called the Squat and Hold.
The Squat and Hold is an isometric exercise that targets all the major muscles of the lower body – quadriceps, hamstrings, glutes, and calves. The isometric aspect of this exercise will build strength and endurance. The muscles of the back will be working as well and If you raise your arms out in front of you then you will also be working your shoulders.
Let’s take a look at the key points to doing the Squat and Hold properly.
- squat down pushing your hips back and arching your back up slightly until your thighs are parallel to the floor
- sit your weight on your heels and keep your knees directly over your ankles
- raise your arms out in front of you to shoulder height and retract your shoulder blades
- keep your head up and maintain this position for 30 to 60 seconds
There will be a great amount of lactic acid buildup in the muscles so this will burn! Make sure you are taking in deep even breaths to get the most amount of oxygen to your muscles. This will help flush out the lactic acid and help you get through the entire set.
Oftentimes the simplest move can bring the greatest results so make sure you add this great isometric strength and endurance building exercise to your routine!