squat Archives - yourdailysportfix.com yourdailysportfix.com Mon, 12 Jun 2023 09:07:36 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png squat Archives - yourdailysportfix.com 32 32 3 Best Squat Alternatives for a Stronger Lower Body https://yourdailysportfix.com/3-best-squat-alternatives-for-a-stronger-lower-body/ Mon, 12 Jun 2023 16:07:00 +0000 https://yourdailysportfix.com/?p=23073 Squats are a staple exercise for strengthening the lower body, but they’re not the only way to achieve powerful legs. Incorporating a variety of exercises into your routine can help you target different muscle groups and avoid plateaus. In this article, we will explore three of the best squat alternatives that will challenge your lower […]

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]]> Squats are a staple exercise for strengthening the lower body, but they’re not the only way to achieve powerful legs. Incorporating a variety of exercises into your routine can help you target different muscle groups and avoid plateaus. In this article, we will explore three of the best squat alternatives that will challenge your lower body and lead to stronger, more sculpted legs.

Bulgarian Split Squat

The Bulgarian split squat is a fantastic alternative to squats as it targets the quadriceps, glutes, and hamstrings. Stand with one foot placed behind you on an elevated surface while keeping the front foot planted firmly on the ground. Lower your body by bending your front knee, keeping your back straight, and keep lowering it until your thigh is parallel to the ground. Push back up to the starting position, engaging your leg muscles throughout the movement.

Lunges

Lunges are an excellent exercise to strengthen and tone your legs. Start by standing with your feet hip-width apart. Step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Push through the heel of the front foot to return to the starting position. Lunges engage your quads, hamstrings, glutes, and calves, helping you develop balance, stability, and leg strength.

Step-ups

Step-ups are an effective compound exercise that targets your quads, glutes, and calves. Find a stable elevated surface, such as a bench or sturdy box. Step onto the surface with one foot, driving through the heel to lift your body up. Bring the other foot up onto the surface and step back down with the opposite foot. Alternate legs and maintain a controlled and steady pace throughout the exercise. Step-ups mimic functional movements like climbing stairs, making them highly beneficial for everyday activities.

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]]> 3 Squat-Proof Leggings to Invest In https://yourdailysportfix.com/3-squat-proof-leggings-to-invest-in/ Wed, 14 Dec 2022 10:35:00 +0000 https://yourdailysportfix.com/?p=21433 If you are an active gym goer, you will know that finding the best and most comfortable gym leggings can be a challenge. They fall down while deadlifting, they can be see-through, they don’t wash well, or they show all your sweat. When choosing new leggings you want to make sure that they are squat-proof, […]

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]]> If you are an active gym goer, you will know that finding the best and most comfortable gym leggings can be a challenge. They fall down while deadlifting, they can be see-through, they don’t wash well, or they show all your sweat. When choosing new leggings you want to make sure that they are squat-proof, which means they aren’t showing your underwear to the world when you go down into a squat. Here are the four best squat-proof leggings.

GymShark Seemless Leggings

This style with the high waistband and tight material offers you constant support without restricting your movement. They come in a variety of colors with matching bra tops and are really comfortable for everyday wear too.

Nike Pro 365 Leggings

You can’t go wrong with a pair of Nike leggings for the gym, they are made from the best sweat-proof material, so they will keep you dry throughout your workout. They are really long-lasting and the thin material means you can wear them all year round.

Alo Yoga Airlift Leggings

Alo yoga knows how to create gym clothes for comfort and sustainability. The airlift leggings are tight, yet comfortable and stay in place. They are a little thicker than the other pairs, but they are durable and won’t let you down during your workout.

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]]> Resistant Band Exercises to Add Intensity to Your Workouts https://yourdailysportfix.com/resistant-band-exercises-to-add-intensity-to-your-workouts/ Mon, 05 Dec 2022 10:04:00 +0000 https://yourdailysportfix.com/?p=21300 The resistant band can take your home workout from pretty easy to difficult in just five minutes. They are easy to store, lightweight, and portable—the perfect accessory to accompany any workout. Resistance bands increase the intensity of your routines and have a variety of levels to adapt to your abilities. Here are the top three […]

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]]> The resistant band can take your home workout from pretty easy to difficult in just five minutes. They are easy to store, lightweight, and portable—the perfect accessory to accompany any workout. Resistance bands increase the intensity of your routines and have a variety of levels to adapt to your abilities. Here are the top three resistant band exercises to add to your workout.

Squat

There are many ways to do a squat with the resistant band. You can either put a small band around your thighs and push your knees out against the band when you go down. Or, you can use a large band and put it under your feet and on your shoulders or hold it on your arms in front of your body. You will be squatting against the resistance of the band in each scenario.

Banded Clamshell

This exercise is great for strengthening your hips and gluteus medius and adding a band makes the workout more intense and effective. Lie on your side, balancing on your elbow and forearm. Put the band on both legs above the knees, bend the knees so the feet are in line with your glutes. Keeping the waist lifted, core engaged and feet together just open and close the knees. Do 12-15 reps on each side and enjoy the burn!

Banded Tricep Extension

Take one side of a long band and put it under one of your feet and then take the other side in one of your hands, behind your back. Keep the hand and elbow close to your head and extend the arm up to the ceiling, return slowly back down to start position. Do 12 reps on each side. You’re sure to feel some burning in your arms!

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]]> Have You Tried the Pilates Ring Workout? https://yourdailysportfix.com/have-you-tried-the-pilates-ring-workout/ Mon, 28 Nov 2022 10:28:00 +0000 https://yourdailysportfix.com/?p=21238 For some people, Pilates can seem slow and boring and it doesn’t give you the same rush as an intensive HIIT or strength workout. With the pilates ring, you will start feeling a burn and seeing amazing results in your core and flexibility. The ring gives you resistance and makes your muscles work harder and […]

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]]> For some people, Pilates can seem slow and boring and it doesn’t give you the same rush as an intensive HIIT or strength workout. With the pilates ring, you will start feeling a burn and seeing amazing results in your core and flexibility. The ring gives you resistance and makes your muscles work harder and you can even get a sweat on if you use it right. Here are four of the best pilates ring exercises for you to try.

Squat and Squeeze

Stand in a squat stance and take the pilates ring between your open palms and straighten your arms in front of your chest. Squat down and squeeze the ring between your palms, feeling the resistance in your chest. This exercise works on your legs, glutes, shoulders, and chest muscles.

Side Leg Lifts

For this exercise, you can either put your ankles inside the ring or balance on the outside. Inside will work the outside of the thighs and outside you will be working your inner thighs. Lie on your side, using one arm on the floor for balance, and lift both legs up and down. You will also feel it in your waist.

Bridges

Lie flat on your back with your knees bent and your feet on the floor, put the ring between your knees and squeeze it a little to keep it in place. Lift the glutes off the floor, vertebrae by vertebrae, squeeze the ring as you go up, and release as you go down. Make sure you are engaging the core throughout the entire movement.

The Pilates 100

This is a core finisher! Lie on your back with your legs straight in the air, put the ring between your ankles and lower your legs so you feel resistance in your core, but don’t curve your lower back. Lift your head, neck, and upper chest, and straighten your arms to the sides of your body. Pulsing the arms up and down in time to your breath, turning the palms upwards and downwards with the inhale and exhale. So five inhales and five exhales, 10 times and you have the pilates 100!

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]]> What to Do When You Fail While Squatting https://yourdailysportfix.com/what-to-do-when-you-fail-while-squatting/ Tue, 28 Jun 2022 16:47:00 +0000 https://yourdailysportfix.com/?p=19432 One of the things about lifting heavy weights is the concern about what to do when the weight is too heavy and you can’t lift it. But the truth is that failure is a very normal part of working out, and there are totally safe ways to fail a lift. In this article, we’ll talk […]

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]]> One of the things about lifting heavy weights is the concern about what to do when the weight is too heavy and you can’t lift it. But the truth is that failure is a very normal part of working out, and there are totally safe ways to fail a lift. In this article, we’ll talk about the best way to fail a squat safely.

First, if you are going for a heavier weight than usual, it’s always a good idea to lift with a spotter, meaning that somebody stands near you and is ready to help you pick up the weight should you fail the lift. Even if you don’t have a gym buddy, you can always ask a stranger at the gym to help spot you, as long as they’re not in the middle of a set of their own.

But if you don’t have a spotter, you can still safely do a heavy squat by setting up the safety pins in the squat rack. That way, when you fail your squat, you can sink further down, letting the barbell rest on the safety pins, and then step out from underneath the bar. It’s very simple and won’t hurt you at all.

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]]> 3 Types of Squats Worth Trying https://yourdailysportfix.com/3-types-of-squats-worth-trying/ Sat, 30 Apr 2022 08:45:00 +0000 https://yourdailysportfix.com/?p=18615 Oh, squats. Some hate them, some love them, but nobody can deny their ability to strengthen your legs, core, and mental resolve. The truth is that the world of squats is huge, with dozens of varieties out there, so you should never have to get bored. Here are three types of squats that we recommend […]

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]]> Oh, squats. Some hate them, some love them, but nobody can deny their ability to strengthen your legs, core, and mental resolve. The truth is that the world of squats is huge, with dozens of varieties out there, so you should never have to get bored. Here are three types of squats that we recommend trying if you haven’t yet.

Jump Squats

Typically done as a bodyweight exercise without any added resistance, jump squats are great because they’re a plyometric (explosive) exercise that works on your body’s fast-twitch muscles, giving you the ability to move quickly and explosively. Plus, they’re killer cardio in addition to being killer on your legs.

Goblet Squat

If you want to add some weight to your squats but aren’t quite ready to use a barbell for weighted back squats yet, a goblet squat, where you hold a single weight (usually a dumbbell or a kettlebell) in front of your chest, is a great place to start.

Barbell Front Squat

If you’re used to doing barbell back squats and haven’t done front squats yet, get ready for a surprise. Front squats hit your quads and upper back much more than they do your glutes, hips, and lower back. Don’t be shocked if you have to use much less weight to front squat than you’re used to back squatting.

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]]> How to Master the Barbell Back Squat https://yourdailysportfix.com/how-to-master-the-barbell-back-squat/ Sun, 24 Oct 2021 06:25:00 +0000 https://yourdailysportfix.com/?p=18995 One of the most popular weightlifting exercises around is the barbell back squat, which is beloved for its ability to hit a large variety of muscle groups including the core, the back, the quads, the glutes, and the hamstrings. A centerpiece for many workout programs, the barbell back squat gives you lots of bang for […]

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]]> One of the most popular weightlifting exercises around is the barbell back squat, which is beloved for its ability to hit a large variety of muscle groups including the core, the back, the quads, the glutes, and the hamstrings. A centerpiece for many workout programs, the barbell back squat gives you lots of bang for your buck. So you want to learn it? Here are some tips that will help.

Start Small

As a free weight exercise, it’s incredibly important to work your way up with barbell back squats. So go ahead and start with very low weight, even just the bar, at first until you really master the correct form.

Look Forward

Be careful to avoid dropping your chin to your chest, as it can make you hunch forward and mess up your squat form.

Keep Your Chest Up

To avoid letting your spine flex while squatting, make sure to always keep your chest up when you squat.

Align Your Knees With Your Toes

With your feet shoulder-width apart and your toes turned out slightly, make sure that your knees stay in line with your toes during the whole squat, not caving inward.

Keep Your Heels Flat

Your weight should be in your heels and mid-foot when you squat. Having it too far forward will put too much pressure on your knees. If this is hard for you, you may need to work on your hamstring flexibility.

Breathe

Using your breath to brace your core can help you to be able to squat more weight. Take a deep breath before you lift and hold the air in your lungs as you lower into your squat. Exhale when you return to the start position.

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]]> 5 Tips to Help You Improve Your Overhead Squat https://yourdailysportfix.com/5-tips-to-help-you-improve-your-overhead-squat/ Tue, 12 Nov 2019 10:26:38 +0000 https://yourdailysportfix.com/?p=6619 Doing a good overhead squat is much harder than most people think. There are so many details you should consider when positioning your body. These 5 tips will help you achieve the perfect form. Choose the Right Weight Don’t overdo it from the start! One of the biggest overhead squat mistakes that people make is […]

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]]> Doing a good overhead squat is much harder than most people think. There are so many details you should consider when positioning your body. These 5 tips will help you achieve the perfect form.

Choose the Right Weight

Don’t overdo it from the start! One of the biggest overhead squat mistakes that people make is not training with the right weight. Most aim too high, but there are also people that go too low. You should definitely be feeling the weight when doing the squat, but not to the point that you’re struggling. This can easily lead to injuries.

Don’t Squat Too Wide

Taking the feet too wide apart is not a good idea. They should be a bit wider than the hips, but not too much.

Learn How to Squat

If you don’t know how to properly squat, you won’t know how to properly do this exercise either. It’s as simple as that.

Activate the Core

Although most people think that an overhead squat is meant to activate the legs, glutes, and shoulders, this exercise also focuses on the core.

Weight on the Heels

When you’re in a squatting position make sure that the weight is mostly focused on the heels. Otherwise, you can injure yourself.

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]]> Extensive Guide on How to Properly Do Squats https://yourdailysportfix.com/extensive-guide-on-how-to-properly-do-a-squat/ Sun, 06 Oct 2019 08:30:09 +0000 https://yourdailysportfix.com/?p=6178 Nailing the perfect squat is not as easy as you might think. This is one of the exercises that both women and men do wrong, so our goal today is to help you learn how to properly do a squat. Yes, there are many variations out there, but let’s start with the basics. Start by […]

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]]> Nailing the perfect squat is not as easy as you might think. This is one of the exercises that both women and men do wrong, so our goal today is to help you learn how to properly do a squat. Yes, there are many variations out there, but let’s start with the basics.

Start by standing straight, with your feet hip-width apart. Your head and shoulders should be facing forward.

Next, start lowering down and back, as if there was an imaginary chair right behind you. The whole point is to keep the top part of your body straight and to face forward.

Don’t move your knees to the front, instead try keeping them in the same position as before doing the squat.

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Can we just take a second to celebrate today.⁣ ⁣ Celebrate all the amazing shit you're doing.⁣ ⁣ Celebrate all the hard shit you're getting through Every. Fcking. Day.⁣ ⁣ Celebrate the big wins and ESPECIALLY the small wins.⁣ ⁣ Enjoy a treat and don't feel guilty about it.⁣ ⁣ Because we all have something to celebrate.. and if nothing comes to mind right away – start by celebrating yourself.⁣ ⁣ ⁣ ✌⁣ ⁣ ⁣ ⁣ ⁣ #ALLDAYFIT #DAYBYDAY ⁣ ⁣ 📸 @asfooryoos⁣ ⁣ ⁣ #fitness #powerlifting #girlswhopowerlift #upthebloc #bfit #fitnessmotivation #fit #strong #climbing #squats #bouldering #training #girlswhoclimb #lift #personaltrainer #mentallifter #mentalhealth #mentalhealthishealth #health #coach

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Make sure that the weight is focused on your heels, and you can even lift the toes from the ground in the beginning. Another thing you have to be careful about is that your knees don’t move inwards.

Once your thighs are parallel to the floor, that is when you know you’ve properly done a squat.

You can keep your arms in front of you for balance. Once you’re down, push through the heels to get back up.

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]]> Beginner’s Guide to a 31 Day Challenge https://yourdailysportfix.com/beginners-guide-to-a-31-day-challenge/ Fri, 10 May 2019 08:17:24 +0000 https://yourdailysportfix.com/?p=2640 In this 31 day challenge, you start off with 10 repetitions of each squat, lunge, and push-up and each day add another into the mix. As these are some of the most basic body-weight moves, they are a great way to begin your fitness journey, but it is important to do them with proper form. […]

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]]>

In this 31 day challenge, you start off with 10 repetitions of each squat, lunge, and push-up and each day add another into the mix. As these are some of the most basic body-weight moves, they are a great way to begin your fitness journey, but it is important to do them with proper form.

Using the wall to learn to squat is a great way. Remember to keep your knees in line with your toes and not to touch the wall!

Lunging can be harmful to your knees if you let your knee fall over your ankle. This video should help you see the right (and wrong) way to do it:

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LUNGES | My clients favourite exercise (NOT 🙈). Lunges primarily target the quadriceps, but involve secondary muscles like the glutes, hamstrings and calves. They will also help you build core strength as you use it a lot for balance. Lunges are important for toning the lower body, and you are likely to build up a sweat doing them burning lots of calories. 🙌 The common mistakes I see with lunges are: 1⃣ People not taking a big enough step and therefore pronating (knee is going beyond the toe line). 2⃣ After taking a big step they are putting all their weight forward, again causing that knee to over pronate, putting too much pressure on the joint. ✅ To lunge correctly you want to take a big enough step (I have long legs so you can see my step is rather wide) and focus on dropping down (not forward) so the back knee is close to the ground. You also want to keep in an upright position so you aren’t leaning forward. I hope this helps 😁. . . . #trainertips #lungetechnique #lowerbodyworkout #claudiakatherine #strongnotskinny #girlgains #hemelhempstead #hertfordshire #bovingdon #chesham #berkhamsted #howtolunge

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Push-ups are very difficult if you don’t have much upper body strength and it will take a while to build it up. Did you know in a full push-up, you’re pushing up between 60 to 70 percent of your body weight? This video will help teach you ways to build that strength before making your way to the floor.

No matter if you’re a beginner to fitness or if you work out every day, proper form will help you in the long run, so it’s important to begin learning by doing the exercises the right way.

Let’s get started!

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]]> ersion="1.0" encoding="UTF-8"?> squat Archives - yourdailysportfix.com yourdailysportfix.com Mon, 12 Jun 2023 09:07:36 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png squat Archives - yourdailysportfix.com 32 32 3 Best Squat Alternatives for a Stronger Lower Body https://yourdailysportfix.com/3-best-squat-alternatives-for-a-stronger-lower-body/ Mon, 12 Jun 2023 16:07:00 +0000 https://yourdailysportfix.com/?p=23073 Squats are a staple exercise for strengthening the lower body, but they’re not the only way to achieve powerful legs. Incorporating a variety of exercises into your routine can help you target different muscle groups and avoid plateaus. In this article, we will explore three of the best squat alternatives that will challenge your lower […]

The post 3 Best Squat Alternatives for a Stronger Lower Body appeared first on yourdailysportfix.com.

]]> Squats are a staple exercise for strengthening the lower body, but they’re not the only way to achieve powerful legs. Incorporating a variety of exercises into your routine can help you target different muscle groups and avoid plateaus. In this article, we will explore three of the best squat alternatives that will challenge your lower body and lead to stronger, more sculpted legs.

Bulgarian Split Squat

The Bulgarian split squat is a fantastic alternative to squats as it targets the quadriceps, glutes, and hamstrings. Stand with one foot placed behind you on an elevated surface while keeping the front foot planted firmly on the ground. Lower your body by bending your front knee, keeping your back straight, and keep lowering it until your thigh is parallel to the ground. Push back up to the starting position, engaging your leg muscles throughout the movement.

Lunges

Lunges are an excellent exercise to strengthen and tone your legs. Start by standing with your feet hip-width apart. Step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Push through the heel of the front foot to return to the starting position. Lunges engage your quads, hamstrings, glutes, and calves, helping you develop balance, stability, and leg strength.

Step-ups

Step-ups are an effective compound exercise that targets your quads, glutes, and calves. Find a stable elevated surface, such as a bench or sturdy box. Step onto the surface with one foot, driving through the heel to lift your body up. Bring the other foot up onto the surface and step back down with the opposite foot. Alternate legs and maintain a controlled and steady pace throughout the exercise. Step-ups mimic functional movements like climbing stairs, making them highly beneficial for everyday activities.

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]]> 3 Squat-Proof Leggings to Invest In https://yourdailysportfix.com/3-squat-proof-leggings-to-invest-in/ Wed, 14 Dec 2022 10:35:00 +0000 https://yourdailysportfix.com/?p=21433 If you are an active gym goer, you will know that finding the best and most comfortable gym leggings can be a challenge. They fall down while deadlifting, they can be see-through, they don’t wash well, or they show all your sweat. When choosing new leggings you want to make sure that they are squat-proof, […]

The post 3 Squat-Proof Leggings to Invest In appeared first on yourdailysportfix.com.

]]> If you are an active gym goer, you will know that finding the best and most comfortable gym leggings can be a challenge. They fall down while deadlifting, they can be see-through, they don’t wash well, or they show all your sweat. When choosing new leggings you want to make sure that they are squat-proof, which means they aren’t showing your underwear to the world when you go down into a squat. Here are the four best squat-proof leggings.

GymShark Seemless Leggings

This style with the high waistband and tight material offers you constant support without restricting your movement. They come in a variety of colors with matching bra tops and are really comfortable for everyday wear too.

Nike Pro 365 Leggings

You can’t go wrong with a pair of Nike leggings for the gym, they are made from the best sweat-proof material, so they will keep you dry throughout your workout. They are really long-lasting and the thin material means you can wear them all year round.

Alo Yoga Airlift Leggings

Alo yoga knows how to create gym clothes for comfort and sustainability. The airlift leggings are tight, yet comfortable and stay in place. They are a little thicker than the other pairs, but they are durable and won’t let you down during your workout.

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]]> Resistant Band Exercises to Add Intensity to Your Workouts https://yourdailysportfix.com/resistant-band-exercises-to-add-intensity-to-your-workouts/ Mon, 05 Dec 2022 10:04:00 +0000 https://yourdailysportfix.com/?p=21300 The resistant band can take your home workout from pretty easy to difficult in just five minutes. They are easy to store, lightweight, and portable—the perfect accessory to accompany any workout. Resistance bands increase the intensity of your routines and have a variety of levels to adapt to your abilities. Here are the top three […]

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]]> The resistant band can take your home workout from pretty easy to difficult in just five minutes. They are easy to store, lightweight, and portable—the perfect accessory to accompany any workout. Resistance bands increase the intensity of your routines and have a variety of levels to adapt to your abilities. Here are the top three resistant band exercises to add to your workout.

Squat

There are many ways to do a squat with the resistant band. You can either put a small band around your thighs and push your knees out against the band when you go down. Or, you can use a large band and put it under your feet and on your shoulders or hold it on your arms in front of your body. You will be squatting against the resistance of the band in each scenario.

Banded Clamshell

This exercise is great for strengthening your hips and gluteus medius and adding a band makes the workout more intense and effective. Lie on your side, balancing on your elbow and forearm. Put the band on both legs above the knees, bend the knees so the feet are in line with your glutes. Keeping the waist lifted, core engaged and feet together just open and close the knees. Do 12-15 reps on each side and enjoy the burn!

Banded Tricep Extension

Take one side of a long band and put it under one of your feet and then take the other side in one of your hands, behind your back. Keep the hand and elbow close to your head and extend the arm up to the ceiling, return slowly back down to start position. Do 12 reps on each side. You’re sure to feel some burning in your arms!

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]]> Have You Tried the Pilates Ring Workout? https://yourdailysportfix.com/have-you-tried-the-pilates-ring-workout/ Mon, 28 Nov 2022 10:28:00 +0000 https://yourdailysportfix.com/?p=21238 For some people, Pilates can seem slow and boring and it doesn’t give you the same rush as an intensive HIIT or strength workout. With the pilates ring, you will start feeling a burn and seeing amazing results in your core and flexibility. The ring gives you resistance and makes your muscles work harder and […]

The post Have You Tried the Pilates Ring Workout? appeared first on yourdailysportfix.com.

]]> For some people, Pilates can seem slow and boring and it doesn’t give you the same rush as an intensive HIIT or strength workout. With the pilates ring, you will start feeling a burn and seeing amazing results in your core and flexibility. The ring gives you resistance and makes your muscles work harder and you can even get a sweat on if you use it right. Here are four of the best pilates ring exercises for you to try.

Squat and Squeeze

Stand in a squat stance and take the pilates ring between your open palms and straighten your arms in front of your chest. Squat down and squeeze the ring between your palms, feeling the resistance in your chest. This exercise works on your legs, glutes, shoulders, and chest muscles.

Side Leg Lifts

For this exercise, you can either put your ankles inside the ring or balance on the outside. Inside will work the outside of the thighs and outside you will be working your inner thighs. Lie on your side, using one arm on the floor for balance, and lift both legs up and down. You will also feel it in your waist.

Bridges

Lie flat on your back with your knees bent and your feet on the floor, put the ring between your knees and squeeze it a little to keep it in place. Lift the glutes off the floor, vertebrae by vertebrae, squeeze the ring as you go up, and release as you go down. Make sure you are engaging the core throughout the entire movement.

The Pilates 100

This is a core finisher! Lie on your back with your legs straight in the air, put the ring between your ankles and lower your legs so you feel resistance in your core, but don’t curve your lower back. Lift your head, neck, and upper chest, and straighten your arms to the sides of your body. Pulsing the arms up and down in time to your breath, turning the palms upwards and downwards with the inhale and exhale. So five inhales and five exhales, 10 times and you have the pilates 100!

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]]> What to Do When You Fail While Squatting https://yourdailysportfix.com/what-to-do-when-you-fail-while-squatting/ Tue, 28 Jun 2022 16:47:00 +0000 https://yourdailysportfix.com/?p=19432 One of the things about lifting heavy weights is the concern about what to do when the weight is too heavy and you can’t lift it. But the truth is that failure is a very normal part of working out, and there are totally safe ways to fail a lift. In this article, we’ll talk […]

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]]> One of the things about lifting heavy weights is the concern about what to do when the weight is too heavy and you can’t lift it. But the truth is that failure is a very normal part of working out, and there are totally safe ways to fail a lift. In this article, we’ll talk about the best way to fail a squat safely.

First, if you are going for a heavier weight than usual, it’s always a good idea to lift with a spotter, meaning that somebody stands near you and is ready to help you pick up the weight should you fail the lift. Even if you don’t have a gym buddy, you can always ask a stranger at the gym to help spot you, as long as they’re not in the middle of a set of their own.

But if you don’t have a spotter, you can still safely do a heavy squat by setting up the safety pins in the squat rack. That way, when you fail your squat, you can sink further down, letting the barbell rest on the safety pins, and then step out from underneath the bar. It’s very simple and won’t hurt you at all.

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]]> 3 Types of Squats Worth Trying https://yourdailysportfix.com/3-types-of-squats-worth-trying/ Sat, 30 Apr 2022 08:45:00 +0000 https://yourdailysportfix.com/?p=18615 Oh, squats. Some hate them, some love them, but nobody can deny their ability to strengthen your legs, core, and mental resolve. The truth is that the world of squats is huge, with dozens of varieties out there, so you should never have to get bored. Here are three types of squats that we recommend […]

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]]> Oh, squats. Some hate them, some love them, but nobody can deny their ability to strengthen your legs, core, and mental resolve. The truth is that the world of squats is huge, with dozens of varieties out there, so you should never have to get bored. Here are three types of squats that we recommend trying if you haven’t yet.

Jump Squats

Typically done as a bodyweight exercise without any added resistance, jump squats are great because they’re a plyometric (explosive) exercise that works on your body’s fast-twitch muscles, giving you the ability to move quickly and explosively. Plus, they’re killer cardio in addition to being killer on your legs.

Goblet Squat

If you want to add some weight to your squats but aren’t quite ready to use a barbell for weighted back squats yet, a goblet squat, where you hold a single weight (usually a dumbbell or a kettlebell) in front of your chest, is a great place to start.

Barbell Front Squat

If you’re used to doing barbell back squats and haven’t done front squats yet, get ready for a surprise. Front squats hit your quads and upper back much more than they do your glutes, hips, and lower back. Don’t be shocked if you have to use much less weight to front squat than you’re used to back squatting.

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]]> How to Master the Barbell Back Squat https://yourdailysportfix.com/how-to-master-the-barbell-back-squat/ Sun, 24 Oct 2021 06:25:00 +0000 https://yourdailysportfix.com/?p=18995 One of the most popular weightlifting exercises around is the barbell back squat, which is beloved for its ability to hit a large variety of muscle groups including the core, the back, the quads, the glutes, and the hamstrings. A centerpiece for many workout programs, the barbell back squat gives you lots of bang for […]

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]]> One of the most popular weightlifting exercises around is the barbell back squat, which is beloved for its ability to hit a large variety of muscle groups including the core, the back, the quads, the glutes, and the hamstrings. A centerpiece for many workout programs, the barbell back squat gives you lots of bang for your buck. So you want to learn it? Here are some tips that will help.

Start Small

As a free weight exercise, it’s incredibly important to work your way up with barbell back squats. So go ahead and start with very low weight, even just the bar, at first until you really master the correct form.

Look Forward

Be careful to avoid dropping your chin to your chest, as it can make you hunch forward and mess up your squat form.

Keep Your Chest Up

To avoid letting your spine flex while squatting, make sure to always keep your chest up when you squat.

Align Your Knees With Your Toes

With your feet shoulder-width apart and your toes turned out slightly, make sure that your knees stay in line with your toes during the whole squat, not caving inward.

Keep Your Heels Flat

Your weight should be in your heels and mid-foot when you squat. Having it too far forward will put too much pressure on your knees. If this is hard for you, you may need to work on your hamstring flexibility.

Breathe

Using your breath to brace your core can help you to be able to squat more weight. Take a deep breath before you lift and hold the air in your lungs as you lower into your squat. Exhale when you return to the start position.

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]]> 5 Tips to Help You Improve Your Overhead Squat https://yourdailysportfix.com/5-tips-to-help-you-improve-your-overhead-squat/ Tue, 12 Nov 2019 10:26:38 +0000 https://yourdailysportfix.com/?p=6619 Doing a good overhead squat is much harder than most people think. There are so many details you should consider when positioning your body. These 5 tips will help you achieve the perfect form. Choose the Right Weight Don’t overdo it from the start! One of the biggest overhead squat mistakes that people make is […]

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]]> Doing a good overhead squat is much harder than most people think. There are so many details you should consider when positioning your body. These 5 tips will help you achieve the perfect form.

Choose the Right Weight

Don’t overdo it from the start! One of the biggest overhead squat mistakes that people make is not training with the right weight. Most aim too high, but there are also people that go too low. You should definitely be feeling the weight when doing the squat, but not to the point that you’re struggling. This can easily lead to injuries.

Don’t Squat Too Wide

Taking the feet too wide apart is not a good idea. They should be a bit wider than the hips, but not too much.

Learn How to Squat

If you don’t know how to properly squat, you won’t know how to properly do this exercise either. It’s as simple as that.

Activate the Core

Although most people think that an overhead squat is meant to activate the legs, glutes, and shoulders, this exercise also focuses on the core.

Weight on the Heels

When you’re in a squatting position make sure that the weight is mostly focused on the heels. Otherwise, you can injure yourself.

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]]> Extensive Guide on How to Properly Do Squats https://yourdailysportfix.com/extensive-guide-on-how-to-properly-do-a-squat/ Sun, 06 Oct 2019 08:30:09 +0000 https://yourdailysportfix.com/?p=6178 Nailing the perfect squat is not as easy as you might think. This is one of the exercises that both women and men do wrong, so our goal today is to help you learn how to properly do a squat. Yes, there are many variations out there, but let’s start with the basics. Start by […]

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]]> Nailing the perfect squat is not as easy as you might think. This is one of the exercises that both women and men do wrong, so our goal today is to help you learn how to properly do a squat. Yes, there are many variations out there, but let’s start with the basics.

Start by standing straight, with your feet hip-width apart. Your head and shoulders should be facing forward.

Next, start lowering down and back, as if there was an imaginary chair right behind you. The whole point is to keep the top part of your body straight and to face forward.

Don’t move your knees to the front, instead try keeping them in the same position as before doing the squat.

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Can we just take a second to celebrate today.⁣ ⁣ Celebrate all the amazing shit you're doing.⁣ ⁣ Celebrate all the hard shit you're getting through Every. Fcking. Day.⁣ ⁣ Celebrate the big wins and ESPECIALLY the small wins.⁣ ⁣ Enjoy a treat and don't feel guilty about it.⁣ ⁣ Because we all have something to celebrate.. and if nothing comes to mind right away – start by celebrating yourself.⁣ ⁣ ⁣ ✌⁣ ⁣ ⁣ ⁣ ⁣ #ALLDAYFIT #DAYBYDAY ⁣ ⁣ 📸 @asfooryoos⁣ ⁣ ⁣ #fitness #powerlifting #girlswhopowerlift #upthebloc #bfit #fitnessmotivation #fit #strong #climbing #squats #bouldering #training #girlswhoclimb #lift #personaltrainer #mentallifter #mentalhealth #mentalhealthishealth #health #coach

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Make sure that the weight is focused on your heels, and you can even lift the toes from the ground in the beginning. Another thing you have to be careful about is that your knees don’t move inwards.

Once your thighs are parallel to the floor, that is when you know you’ve properly done a squat.

You can keep your arms in front of you for balance. Once you’re down, push through the heels to get back up.

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]]> Beginner’s Guide to a 31 Day Challenge https://yourdailysportfix.com/beginners-guide-to-a-31-day-challenge/ Fri, 10 May 2019 08:17:24 +0000 https://yourdailysportfix.com/?p=2640 In this 31 day challenge, you start off with 10 repetitions of each squat, lunge, and push-up and each day add another into the mix. As these are some of the most basic body-weight moves, they are a great way to begin your fitness journey, but it is important to do them with proper form. […]

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In this 31 day challenge, you start off with 10 repetitions of each squat, lunge, and push-up and each day add another into the mix. As these are some of the most basic body-weight moves, they are a great way to begin your fitness journey, but it is important to do them with proper form.

Using the wall to learn to squat is a great way. Remember to keep your knees in line with your toes and not to touch the wall!

Lunging can be harmful to your knees if you let your knee fall over your ankle. This video should help you see the right (and wrong) way to do it:

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LUNGES | My clients favourite exercise (NOT 🙈). Lunges primarily target the quadriceps, but involve secondary muscles like the glutes, hamstrings and calves. They will also help you build core strength as you use it a lot for balance. Lunges are important for toning the lower body, and you are likely to build up a sweat doing them burning lots of calories. 🙌 The common mistakes I see with lunges are: 1⃣ People not taking a big enough step and therefore pronating (knee is going beyond the toe line). 2⃣ After taking a big step they are putting all their weight forward, again causing that knee to over pronate, putting too much pressure on the joint. ✅ To lunge correctly you want to take a big enough step (I have long legs so you can see my step is rather wide) and focus on dropping down (not forward) so the back knee is close to the ground. You also want to keep in an upright position so you aren’t leaning forward. I hope this helps 😁. . . . #trainertips #lungetechnique #lowerbodyworkout #claudiakatherine #strongnotskinny #girlgains #hemelhempstead #hertfordshire #bovingdon #chesham #berkhamsted #howtolunge

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Push-ups are very difficult if you don’t have much upper body strength and it will take a while to build it up. Did you know in a full push-up, you’re pushing up between 60 to 70 percent of your body weight? This video will help teach you ways to build that strength before making your way to the floor.

No matter if you’re a beginner to fitness or if you work out every day, proper form will help you in the long run, so it’s important to begin learning by doing the exercises the right way.

Let’s get started!

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