SQUAT-LIFT

Squat-Lift:

The Squat-Lift movement category is for variations of the leg press lower body strengthening exercise.

Leg presses work the biggest muscles and most fundamental movements of the lower body. Pushing with the legs involves straightening the leg at the knee using the quadriceps on the front of the upper leg, straightening the leg at the hip using the hamstrings and buttocks muscles of the back of the leg and also uses the calves of the back of the lower leg as you push with your toes.

Begin with easy, comfortable submaximal repetitions to first get your muscles used to strengthening. After a week or more, then progress to working muscles to fatigue in a limited number of continuous repetitions. Strengthening is more about quality than quantity. You can do an effective strengthening exercise in less than 2 minutes. The goal is to make the muscles work so intensely that you can only do a limited number of perfect repetitions. You know you have given the muscles a good reason to grow and get stronger if you create a dull burning sensation in the muscles and cannot continue to execute anymore perfect repetitions. The program materials say to do 8 -12 repetitions. However, you can do more than 12 reps as long as you are stopping because you can’t continue the motion and not because you are just bored with doing the movement. Minimize the use of momentum, keep your movements slow and under control. Strengthening exercises for a particular muscle group or body part can be done as infrequently as 2 – 3 well spaced days per week.

Here is a link to a video of the wall sit and slide exercise.
Here is a link to a video of a demonstration of a single leg progression of the wall sit and slide.
Here is a link to a video demonstration of a body weight squat exercise.

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