Workout: Static squat, squat jumps, and burpees
This workout will shape and tone your legs and butt! Really.
Static Squat: Hold that Squat to Get Results
The static squat is an all around great home workout, and as the name proposes, the word “static” is a synonym for staying still, stationary, motionless and inert, so a static squat, in that sense, means you are performing a squat and remaining still in your squatting position (holding it). This form of exercising is also known as “isometrics.”
It is unknown who created this version of the squat, but static exercises in general or isometrics have been around for thousands of years, existing in exercises such as yoga and Chinese martial arts (Kung Fu). The great part is we don’t need to pay for a one-hour long, sweaty yoga class or sign up for martial arts classes that we probably won’t end up sticking with. So save your money and do the static squat in the comfort of your own home—on your own schedule!
Why should you give the static squat a try?
Although the static squat and isometrics in general have been around for thousands of years, this is hardly a dated exercise to be swept under the rug or thrown out. Static squats help you strengthen your muscles, such as your spinal extensors, your hips, legs (quadriceps and hamstrings) and glutes (butt) by making you maintain a stationary position that creates resistance. Resistance training makes your muscles work harder, which in turn, means you are gradually making your muscles stronger and improving your overall level of endurance.
Although the static squat is a challenging squat and your legs will begin to tremble if you can remain in the position long enough (I assure you), it’s an exercise well-suited for beginners and fitness enthusiasts alike, meaning pretty much anyone can perform the static squat. No weights are required, no prior fitness experience is required and there is little to no prior preparation needed in order to perform a static squat.
Here’s how to do the static squat:
You may have tried the static squat earlier as it was mentioned in our “Top 10 Home Workout Moves” blog post and discovered you can’t squat down as far as our model or maybe you just felt too unstable and thought you might fall. Because safety and injury prevention is of the upmost importance to us, the Static Wall Squat may be an easier starting point for you. It is one my favorite versions of the static squat.
How to Perform a Static Wall Squat
- Select a wall in your home that doesn’t have pictures or anything you can knock over (No accidents!)
- Stand with your back to the wall with your feet shoulder-width apart.
- Lean against the wall and slowly slide down until you find yourself in a sitting position (as if you sat on a chair). This puts your legs at a 90 degree angle and your thighs should be parallel to the floor. Make sure your back is firmly pressed against the wall to avoid losing your balance.
- Hold this position as long as you can and rest your arms on your hips, not your thighs! If you rest your hands on your thighs, you are going to reduce the effects of this workout. Also, remember the point is to remain static (not moving). If that means only 10 seconds, that’s okay. You’ll be able to hold this pose longer the more you do them. As a goal, try to remain in your static wall squat for at least one minute. If your legs tremble a bit, that’s expected and you’ll really feel the full of effects of this workout in your quads, though it works multiple muscles. If you can keep your abs flexed while holding this position, even better!
We hope this variation of the static squat works for you. To get the most out of your workout, our model is performing the ideal way to perform the static squat. She is free-standing (no wall support or any form of support) and is able to squat until she forms a 90% angle (thighs parallel to the ground). Because she does not have support, she is getting the max results and benefits from this workout
If you are still unconvinced whether or not the static squat can really help you with your overall fitness goals, maybe you’d like to hear some heath benefits of static squats?
Health Benefits of Static Squats: Why Static Squats are a Great Exercise
- Static squats can help you build stronger muscles through resistance without moving.
- Static squats can increase your muscle fiber (more force on your muscles equals more fiber/stronger muscles).
- Static squats can help you increase your joint strength and joint stabilization with regular use (a few times a week).
- Static squats can help you improve your level of balance (reducing the risk of injuries).
- Static squats help create endurance in your muscles and make day to day activities easier (like squatting down to retrieve a dropped item).
- Static squats do not put pressure on your joints and rather increase your level of flexibility (great exercise for individuals going through rehabilitation).
As you can see, there are some great benefits of performing static squats that only take seconds to do! If you can spare a few seconds or minutes in the comfort of your own home, you can tackle this home workout.
There is a reason the static squat has been around for thousands of years—it’s because it works! The static squat is here to stay and hopefully it will stay a part of your home workout regime. In the words and advice of Lou Foerrigno, an actor, professional bodybuilder and two-time award winner as Mr. Universe, “You are going to have bad days and have good days…. [But] to be a champion you must act like one, act like a champion.” We know you have what it takes to be a champion. Become a champion and start your fitness journey today by starting our 7-Day Home Workout Challenge.