Fitness Training Exercises

Strength Training - Buttocks
Kneeling Leg Press

Equipment Required:

Barbell, Dumbbells or Smith machine

Starting Position:

Stand with the feet facing forward or turned out no more than 35 degrees and placed shoulder-width apart. Weight should be distributed to the back 2/3 of the feet.
Hold the trunk erect with a slight forward lean; hold the head up and focus eyes straight ahead.
Keep the back straight or slightly arched in its natural position.
Hold the barbell with an overhead grip (palms forward) across the shoulders with weight distributed across the upper back. On the smith machine, make sure safety straps are set.

Actions To Execute Exercise:

Bend the knees and slowly lower the body (keeping feet flat on floor) until the thighs are parallel with the floor (knees bent at a 90 degree angle.)
Keep the back straight or slightly arched. This position helps the back muscles maintain constant tension thereby reducing any excessive straining.
Be sure the knees are aligned above the toes when in the lowest position.
Pause; begin to raise the body upward to starting position. Initiate the movement with the legs and keep the head and chest up. Tighten the buttocks upon ascension.

Breathing Technique

Inhale while lowering the body; exhale while pressing upward.
Avoid holding your breath.

What The Exercise Does:

Strengthens the legs, hip and buttocks.

Variations On This Exercise:

Hold dumbbells on shoulders or use the Smith machine with the bar placed across the upper back.
Squats can be done without weights. When doing this variation, reach arms forward while lowering the body; bring arms back to sides upon ascent.
For those with tight achilles tendons, place a 2by4 board under the heels, which places more stress on the quadriceps rather than relying on the hamstring and gluteal muscles.

Precautions / Contraindications

When first learning the squat, no added resistance is necessary.
Avoid bending the knees deeply, beyond 90 degrees.
Do not bounce to the lowered position. Lower at a slow to moderate rate of speed.
This exercise may be contraindicated for some individuals with back, hip or knee problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Keep back straight or slightly arched in its natural position.
Feet should be flat on the floor at all times.
Hold head up in natural alignment with the spine.
Do not allow hips to drop below the knees.
Individuals who lift loads greater than one-half their body weight should wear a belt for increased trunk support.