Prison Workout: Squats
Prison Workout - Squats
Squats are an excellent exercise for strengthening the front of the upper legs and tightening the buttocks muscles. There are quite a few variations of the squat. In the following video I am demonstrating how to do a "dumbbell squat".
When I re-started exercising my legs, I was surprised that performing basic squats under only my own body weight gave my legs a good burn. This movement can be done in the smallest of spaces and that makes me want to include it in my prison workout routine.
Format: wmv
Duration: 00:00:57
How to Do Squats
Stand with feel shoulder-width apart, knees and toes angled slightly outward. If using weights, grasp them in your hands, arms hanging down. If not using weights then hold your arms straight out out in front of yout. Squat down until your thighs are parallel to the ground. Do not go past this point. Return to standing position. Keep your back straight at all times. Keep your up and down motion slow.
What Does it Work?
Squats work the quadriceps and the gluteal muscle groups.
Tip: To help prevent injury stand with feet at least shoulder width apart. Use only light weights or dumbbells. Do not bend down past the point where your quads are parallel to the floor.
Variations
There are numerous variations of the squat. In the video I am doing a modified "dumbbell squat" by using common everyday 1-gallon water jugs as weights. Use any two equally-weighted objects, or no weight at all.