How to do a cup squat

How to do a cup squat

One of the best butt sculpting exercises squat, but with so many different variations, it can be hard to find one that effectively lifts and tones your butt muscles. “Squats are a great lower-body exercise for all fitness levels,” he says. Daniel SaltusCertified Personal Trainer and Founder Train with Danny.

But for those who have Back acheTraditional squats can feel too much. However, trying a different kind like squatting, can give you all that lower body love with less impact.

What is a cup squat?

Cup squat is full body workout Involves performing a squat while carrying one free weight, such as a kettlebell or dumbbellsin front of the chest. This beginner-friendly exercise not only works the glutes and quads, but also strengthens the core and arms to build strength all over. Best of all, it’s much easier on the lower back than bar squats.

“While squatting with a barbell, the weight rests on the shoulders and upper back, putting pressure on the spine,” Saltus says. “Due to the wider stance and weight in front, squats help protect the spine, making them a good exercise for those with back and knee pain.”

Benefits of the squat cup

As with all squats, cup squats help strengthen the lower body, including the quads, calves, and glutes. this is compound exercisewhich targets multiple muscle groups as well essence ringtones and upper body for a full body workout.

Cup squats come with a host of benefits that support the whole body:

Burn more calories

Because of their complex nature, squat cups are a more effective way to do this Burn more calories in a shorter period of time. Because you’re working more muscle groups at once, your heart will work harder to pump oxygen into your cells, burning an increased amount of calories, Saltus says.

improve posture

This common exercise improves posture because it promotes proper mechanics. “Because the weight is up front, you get more activity in the erectile dysfunction, and therefore you strengthen them,” Saltus says. He adds that having strong spinal erections help support the spinal cord and straighten the back to rotate along with it.

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Reduce pain and injury risk

Unlike traditional squats, which have a narrower stance, cup squats require a wider stance that makes the knees angle outward. “Because you’re standing wider and your toes pointing outward, this prevents your knees from collapsing,” Saltus says. Cup squats also strengthen the muscles that support the knee joint, including the ligaments, hamstrings, and glutes, which helps prevent the knee from further damage.

Functional fitness

Squatting is a form of functional fitness, meaning that it imitates real-life movements such as bending over to pick up groceries, getting out of bed, or squatting to play with children. Therefore, it may enhance your ability to perform daily tasks while also preventing injury, says Saltus.

How to do a cup squat

You can do squats with or without weight. To perform, stand with your feet slightly wider than hip-width apart. Bend your toes at about a 45-degree angle. While holding a dumbbell or bell (or holding your hands in a prayer shape), cup the weights with your wrists facing in, sending your finger joints out to the sides.

Look forward and pull your belly button toward your spine to engage your core and keep your eyes looking straight ahead. While inhaling, press your hips back as if you were sitting in a bench to squat. If you are using a weight, keep the weight at your chest as you lower, making sure your weight is in your heels and your chest is straight. In a squat position, your elbows should be placed inside your knees.

On an exhale, drive through your heels to stand up, and squeeze your butt muscles at the top to engage your glutes more. If you don’t use weights, try 12 to 15 reps for a set of three, Saltus says. Those who use heavier weights can aim for 8 to 12 reps for a set of three. Doing this exercise twice a week should allow you to reap all the benefits of strengthening your buttocks.

Getting fit one lift at a time

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Common Mug Squat Mistakes

Although this exercise is very easy, there are still mistakes that can occur, affecting your ability to build muscle and possibly leading to injury. “The biggest mistakes are about fit and alignment,” Saltus says.

Common mistakes while performing cup squats may include:

Carrying weight too far in the front

Sometimes people hold a dumbbell or a bell too far in front of them. “This puts stress on the biceps, forearms, and shoulders,” Saltus says. Instead, keep the weight on your chest as you sit down and stand back up.

knee sprain

If your posture is too tight and your toes are not pointing outward at a 45-degree angle, your knees may bend inward. “The goal is to make sure your knees follow your toes,” Saltus says. “Put your feet at an angle, stand wider than hip-width apart, and put your weight in your heels.”

Leaning forward in the chest

Saltos says flexing your hips can throw you out of alignment and put pressure on your back. Instead, put your weight in your heels and look straight ahead. “This will help keep you straight,” he says.

Go heavy too fast

With any strength training exercise, you’ll want to start with a bodyweight or lighter weights until you get into lower shape. “When the weight is too heavy, the shape starts to compromise, and that swerves out of motion and can lead to injury,” Saltus says. Go lighter so you can focus on the shape, then once you get it, increase the load.

Who Shouldn’t Do a Cup Squat?

Squatting is one of the most beginner-friendly forms of exercise. “Cup squats are pretty much safe for everyone,” Saltus says. “If you are a beginner, consider not using any weight or lighter weight, and then work on increasing the weight once you achieve proper form.”

If you do squats and begin to have knee or back pain, talk to a fitness expert or your doctor about correcting your form and assess whether it’s a good exercise for you.


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