To loose weight: You need a high volume load to increase muscle-building and fat burning. Performing squat variations at least 2x per week with the weight loaded on both the front and back of the body will increase this effect. The lower body can tolerate much higher loads than the upper body so stack up those plates!
To run faster: Build power in the quads, glutes and hamstrings with heavy front loaded squats. Weight should be about 75% of the maximum weight you can lift, or the weight you are able to lift with proper form for no more than 5 reps. Alternative with single leg work or split squats to create a balanced symmetry of power in both legs
To build muscle: back loaded squats place a greater challenge on the posterior chain. Perform squats with plates, dumbbells or a bar loaded on the back or shoulders to place a greater focus into the glutes. Be sure to avoid using momentum and concentrate on squeezing the glutes with every rep.
So how much do I need to squat?
Maximize the benefits of this exercise by varying the type of squat you do. Change placement of feet (narrow stance, wide stance, feet turned out), the loading of the weight(back, shoulders or chest) and add single leg or unilateral work (single leg squats, split squats and lunges) to your program.
Ideally the lower body should be targeted 2-3 times per week for maximum benefit.
Why not try one of our strength classes today to shape, tone and build muscle in that posterior!. Head to www.kmjgroupfitness.com for class info.