Front and backs squats are
two of the best exercises for developing the glutes and thighs.
Most people don't do these exercises because they're uncomfortable, and
they would have trouble maintaining proper body alignment. Also, they
do them improperly, which increases the risk of injury.
The Dumbbell
Step-Up is a great alternative because the movement places
minimal stress on the shoulders and spine, and makes it easier to
maintain a good body position. This is an excellent beginning
exercise for building fitness for more difficult front and back
squats. Because the movement is specific to many sports, it's an
extremely functional
exercise.
The Technique:
Use a jump box or
bench approximately knee high. Place your right foot on the
box. Step up on the box by driving upward with your right
leg. During the step-up, maintain an erect posture, with back
straight, shoulders back and head in a neutral position. Return
to starting position by stepping down from the bench using your right
leg. Repeat the exercise with the left leg. This is a great
exercise for glutes and quads and a good alternative to squats.
(Strengthening
Conditioning Journal, 28:60-61, 2006) (info from FitnessRX for Men,
November 2006)
Sport
Specific Exercise and Tip of the week!
Lateral Crossovers with Medicine
Ball- Holding a Medicine Ball, lunge while lifting the
medicine ball over your head and reach down to the
ground. Alternate sides. Do 3 sets of 10 reps (5 to each side)
For Sport Specific Tips like these
that will help you improve and excel in your sport, visit SportSpecific.com
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