What are alteration squats? Alteration squats, also known as “assisted squats” or “band-assisted squats,” are a modified version of the traditional squat exercise. They are designed to help individuals with limited mobility or strength to perform squats with proper form and technique. By using resistance bands or other assistive devices, alteration squats provide additional support and stability, making it easier for individuals to execute the movement and reap the benefits of squats without risking injury.
Alteration squats are particularly beneficial for those who are new to strength training, recovering from an injury, or have specific mobility issues. The use of resistance bands allows for a gradual increase in the intensity of the exercise, as the bands can be adjusted to provide the appropriate level of resistance. This makes alteration squats a versatile exercise that can be tailored to suit various fitness levels and goals.
How to Perform Alteration Squats
To perform alteration squats, follow these steps:
1. Stand on a resistance band with both feet shoulder-width apart. Place the band around your thighs, just above the knees.
2. Hold onto the band with both hands, keeping your arms straight and slightly bent.
3. Begin the movement by pushing your hips back and bending your knees, lowering your body into a squat position. Keep your back straight and chest up.
4. Lower yourself until your thighs are parallel to the ground or slightly below.
5. Push through your heels to return to the starting position, extending your hips and knees.
6. Repeat for the desired number of repetitions.
Benefits of Alteration Squats
Alteration squats offer several benefits, including:
1. Improved mobility: By providing support and stability, alteration squats can help improve your range of motion and mobility in the hips, knees, and ankles.
2. Enhanced strength: As you progress in your fitness journey, you can gradually increase the resistance of the band to challenge your muscles and build strength.
3. Better posture: Squats are excellent for strengthening the muscles that support your spine, helping to improve your posture and reduce the risk of back pain.
4. Increased cardiovascular health: Squats are a full-body exercise that can help improve your cardiovascular health and endurance.
5. Enhanced balance and coordination: The added stability provided by the resistance band can help improve your balance and coordination, making it easier to perform other exercises and activities.
Conclusion
Alteration squats are a valuable exercise for individuals looking to improve their strength, mobility, and overall fitness. By using resistance bands or other assistive devices, you can modify the exercise to suit your needs and gradually progress to more challenging variations. Incorporating alteration squats into your workout routine can help you achieve your fitness goals while minimizing the risk of injury.
