Stay in Balance With Box Squats

Question: I know squats are great for my legs and derriere, but I feel a little wobbly when I do them. What can I do to improve my balance and avoid injuries?

TRACI ROSSI

Akron, Ohio

Answer: You’re right--squats are very effective. They require you to use secondary lower body muscles that isolation exercises (such as the leg extension) don’t bring into play.

Rest assured that it’s normal to feel a little off-balance while doing them. But why don’t you try an exercise called the “box squat”? It will give you extra support, and you can improve your squatting technique without feeling as though you’re going to lose your balance and topple over.

The Box Squat:

* Standing in front of a bench with your feet shoulder-width apart and pointed out slightly, hold a weighted bar across the upper part of your back (right below your neck) or hold hand weights at your sides.

* Keeping your torso upright, lower yourself until your butt is touching the bench. Relax your thigh muscles, then push yourself up using your hamstrings and gluteals.

Do three sets of 10 to 15 repetitions until you feel comfortable doing the squats without the bench.

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Stephanie Oakes is the fitness correspondent for Discovery Health Channel and a health/fitness consultant. Send questions by e-mail to: stephoakes@aol.com. She cannot respond to every query.