Squat, stretch to work glutes
Submitted by sbeason on Tue, 09/30/2008 - 08:33.
Lisa Newman demonstrates a one-leg squat and extension with equalizer bars.
Preparation: The runner's stretch for the buttocks category is the hip
and glute stretch. The StretchRite trainer is an effective stretching
tool that anyone can use regardless of age or fitness level. Handgrips
are designed so the user can increase the degree of the stretch by
changing hand positions.
Purpose: The first exercise in the Spirit of a PERFIT Runner series is
a one-leg squat and extension using Lebert equalizer bars. The bars are
a great multipurpose fitness tool designed to challenge the total body
with your own body weight. These bars allow a fitness enthusiast or
athlete to apply specific running or walking movements for muscular
isolation. The versatile function of the bars enhances the upper body
and core muscles that runners may leave out of their workout programs.
Plan: Place the bars on each side of your body. Stand on one leg with
the other leg slightly bent at a 90-degree flexion. Inhale and lower
into a squat position by pressing through your heel. Exhale while
extending your opposite leg, and hold the extension 2-3 seconds. Inhale
while returning back to the standing position. You can then exhale to
rest or repeat the squat sequence for one set of 15-25 repetitions to
improve stamina and strength for your running and walking performance.
Perfit trainer's tip: Keep your core (torso) upright. Focus on keeping your knees straight throughout the squat and extension.
Variations: There are eight StretchRite trainer stretches and equalizer
bar exercises that will enhance a runner's or walker's fitness goals.
The equalizer bars are portable and durable and cost around $95.
Lisa Newman, a certified personal fitness trainer, consultant and exercise physiologist, owns Perfit Inc. E-mail questions to perfitlisanewman@aol.com.
