MISSION: SKINNY JEANS

Squats vs Machines: Most Women Don’t Know Squat!

Let’s examine these two seemingly compatable exercises, the squat vs. the “leg machines.”  In my day to day fitness discussions with other women, I hear about the leg machines… a lot.  When I am in the gym and I look around at what other women are doing, they are on the leg machines… a lot.  But on the other hand, I only know one or two other women besides myself that squat.  If you are not sure what I mean by “leg machines,” I am talking about the leg press, leg extension, leg curl, abductor, and adductor machines, which many women usually do a circuit of when working their legs.

Now, I know what you are thinking.  They are all working the same muscles, right?  So what does it matter whether I do squats or machines?  Well, let’s look at the most obvious issue first?  Squatting is a full lower body exercise, that works all the parts of your legs at the same time.  Yet, most women will do four different leg machines to accomplish what squats will do.  By squatting, instead of doing leg press, leg extension, leg curls, and calf raises, you could be out of the gym in half the time and have acquired the same benefit.  So why aren’t more women taking advantage of this?  Because squatting is harder.  It is much more difficult to load 75 pounds on your back and squat, that it is to sit in a little chair and move a bar up and down with your legs.  Here’s my first problem, if you are working your legs, why are you sitting in a chair?  Legs are made for mobilization, so to strengthen them, I think you should be standing, moving, squatting, bending… not sitting.  That’s like working your arms, while they are hanging by your sides.  It just doesn’t make much sense to me.

The woman in this video is squatting 135 pounds.  135 lbs is equivalent to the barbell, with a 45 pound plate on each side (pretty impressive for a female).  As you watch, notice all the different muscle groups  that are involved in this one exercise. (legs, butt, lower back, abs). 

So, after watching the video, compare it to all those “leg machines.”  Which exercise do you think is most effective? 

 What lower body parts do most women want to work the most?  Legs and butt of course!  Great legs and a firm butt don’t come from leg extension and leg curl machines.  They come from squats… and lunges, and deadlifts.  I recently read an article online that said NYC trainer, Joe Dowdell, has his Victoria’s Secret model clients doing squats and deadlifts.  Hey, if they are doing them, why aren’t we?  As well, the squat is awesome for working your core (abs and lower back).  When doing a squat, your core must be engaged, to keep you balanced and stable.  So, you are working large portions of your body in one exercise, versus the leg extension working just your quads, then the leg curl working just your hamstrings.  What is the number one benefit of exercises that work huge groups of muscles at the same time?  Fat loss! 

I know a lot of women are saying, “but I can’t do squats because I have bad knees (or ankles, or hips, or whatever).”  As my trainer says, “then how do you get in and out of your car, or sit on the toilet, or pick something up?”  Everyone can do squats.  You may not be able to do them like the girl on the video, but you can still do them.  You may have to do bodyweight squats, with no added weight.  You may need to do them with a chair, sitting and standing up again.  However you need to do them is fine, just start doing them… and get off the silly leg machines.

The free report on Back to Form Fitness has a great section on squats.  It discusses why everyone needs to do them, and how everyone CAN do them!  Check it out here.  Just sign up to download it.

In closing, I just wanted to share one of my latest victories.  I recently squatted my personal best ever.  I squatted 135 (the same as the girl in the video) for 4 sets of 6.  I was so psyched to reach a goal like that!  It rocks to feel strong!

Happy training,

-Lisa

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Tags: abductor, adductor, exercise, fat loss, fitness, girl squat, leg curl, leg extension, leg press, muscle building, squats, strength, video, woman squat