Today’s Workout: A little extra for those squats

Marlo Alleva More Content Now

Squats, squats, squats.

We’ve all done a few in our day and gotten a full spectrum of results. Depending on your foot position, the target zones can change. We are working our legs and those areas in particular are the quads — the front of the legs — hams — back of legs — glutes — our behind — and the inner/outer thighs and hips.

Again, all depending on the stance: wide, close, mid and split. All are great, but it’s good to do a variety, that way you get a little bit of everything.

Our move today is a weighted, close-stance squat. You will need a hand weight or bar for added resistance.

Begin this squat by placing your feet close, just under your hips. Keeping your feet facing forward, hold your weight in both hands, keep it tucked in front of your torso. Your chest should be tall, and core engaged as well.

Now, let’s squat. Begin to bend in the knees and sit back, as if you were sitting in a chair. Go as low as you can and efficiently return to a standing position. All the while keeping the knees behind the toes.

Continue this sitting and standing squat for about 15 reps, and three to five sets. You can increase your weight for more resistance, or drop it all together. This move will target the quads directly, and you will feel it in the glutes and hams as well.

This squat is great for everyone but especially beginners because of the footing being close and simple.

Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Florida, can be reached at