Strengthening Legs and Ankles with at Home Squats

As leg exercises go, the traditional squat that you see preformed in the weight room is about as good as it gets.

In fitness centers, squats are preformed with weight bars, a rack and barbells. However, all of this equipment is not essential. If you want to get the benefits of this workout without going to the gym or going out and buying equipment for a home workout room, there is a way to accomplish this.

This lower body movement is relatively simple, but when the various movements are carried out it is important to keep the body in the proper position to avoid injury. This is particularly a concern if you are using weights during the routine.

The exercise that will be described below is perfect for beginners because it does not involve the awkward placement of heavy weight and it can be done at home and without any special equipment. The only items needed are a couple straight back kitchen table chairs.

Squat exercise:

Stand between the two chairs with their backs facing you. Put your hands on the top of the back of the chairs. This will provide balance as you complete the skill.

With your feet shoulder width apart, begin your squat. While you are bending, keep the back straight, abdominal muscles contracted and head up. If you get to the point where the knees are at a ninety degree angle, stop and lift back to the starting position. This should be a slow smooth workout.

Try about five repetitions without stopping. This is a good starting point. Allow your body to dictate when and if you add more repetitions. You should feel the effects in your quads, hamstrings, butt muscles, calves and pretty much all the other leg muscles and joints in varying degree.

Once you master this at-home version, you may want to try the weight-room version, but either way, the benefits should be enough to keep you motivated.