Squat workout routine with Manuel Velasquez at Rancho La Puerta

Ranch Fitness Instructor Manuel Velasquez teaches this squat workout routine in his Strength Classes and it’s a great addition to any workout routine. “It’s important to add regular intervals of a squat movement to any physical fitness routine,” says Manuel, ” because of its functionality and similarity to activities of daily living. Squats train a high number of muscles, focusing on the lower body; quadriceps, hamstrings, gluteus and back, not to mention tone your bum.” Building leg stability and burning fat make this a great exercise to do at home or on the road.  Choose a weighted bar based on doing 12 reps with arms extended that doesn’t cause you to strain.

The Basic Weighted Squat.

1. Feet at hip or shoulders width apart and legs slightly bent. You don’t want to lock your knees.
2. Squeeze shoulder blades together while lifting your arms chest high and holding the weighted bar close to you. Try not to roll your shoulders forward.
3. Bend your knees and lower your body while extending the weighted bar out in front of you till your thigh is parallel with the ground or as low as you can get to that point.
4. You’re butt should stick out and try to keep your knees behind your toes.
5. Stand up and pull the weight close to your chest.
6. Repeat for 12 reps.

The Weighted Squat with Rotation

1. Start in the same position as the Basic Weighted Squat. Feet at hip or shoulders width apart and legs slightly bent. Don’t want to lock your knees.
2. Squeeze shoulder blades together while lifting your arms chest high and holding the weighted bar close to you. Try not to roll your shoulders forward.
3. Lower your butt by bending your knees while extending the weighted bar out in front of you till your thigh is parallel with the ground or as low as you can get to that point.
4. Your butt should stick out and try to keep your knees behind your toes.
5. Rotate your upper body to the left.
6. Extend the weight out in front of you.
7. Bring the weight back to your chest and stand up.
8. Repeat going to your right for 12 reps.

Feel like you need even a bigger challenge?  Try the Weighted Squat With Rotation and Leg Extension in the same direction you rotate your upper body.

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