The squat is a complex lift that if executed correctly can be great for fat loss. If you are unfamiliar with the squat it is important to; 

1. Asses your mobility in the hips, ankles and shoulders and

2.  Learn to properly fire/ activate your Glute muscles.

Most women are quad dominant (fire quads before glutes and hamstrings) and so it is extra important to address the “glute firing” early on so that emphasis in placed in the posterior chain (glutes and hamstrings) and not the anterior (quads). Once mobility and activation  are assessed it is time to learn the squat.

I like the start people off with a bodyweight box squat. This allows for focus on sitting back to a target without the fear of falling over.

This also allows for more focus on other “cues” of the squat such as keeping a neutral spine throughout, driving the knees out, keeping the weight in the mid foot and heel, keeping the chest up and learning the proper breathing. Ideally you want to keep a nice flat back and think belly button to spine when engaging your abdominals in this lift. These cues should be considered throughout the whole lift.

The concept of staying upright and pushing your butt back is difficult for a lot of people so the Goblet squat is an optional progression that helps achieve both. If this is not a concern then going from the bodyweight squat to the weighted box squat is the most natural progression.

Progressions:

1. Bodyweight Box

2. Bodyweight

3. Goblet box

4. Goblet

5. Barbell/Dumbbell Box

6. Barbell/Dumbbell back

Once good form and no discomfort is achieved, load can be added.

Note: For those with limited mobility either in the hips, ankles or shoulders or those with poor core stability the following tricks can be used to progress you to the bodyweight box squat.

1. Heel elevated squats

2. Swiss ball squats

3. Hip flexor stretches

4. Glute bridges

Although the squat is complex, as you can see there are many variations and tricks that can get you performing this fat burning exercise in no time!

Sarah Lorraine

Personal Trainer

Transformation Specialist

Nutrition coach

Max Exertion Coach