Karate Squat is a great exercise to perform in your karate workout. It incorporates whole body exercise with sport specific training.
How to do a Karate Squat:
In order to properly perform a Karate Squat, start with your feet shoulder width apart. Step back 2-3 feet with your left leg. Simultaneously punch your left fist in front of you. Bring your right fist to “chamber position” (ready position) as is called in Karate. Your lower half will be in a standard lunge position. Push back up and kick with your left leg and punch with your right. Step back and repeat. Once you are done on once side repeat on the other side.
Muscle group worked:
Mostly works the glute muscle of your supporting leg.
Target Repetitions for Muscle Growth: 6-8
Target Repetitions for Muscle Tone/Endurance: 8-12
Why a Karate Squat works:
Karate Squat is a great exercise for toning and strengthening the butt muscle. The reason is because throughout the full exercise, the glute muscle of your supporting leg is contracted. It never has a chance to relax which means it gets fatigued and eventually grows back stronger and tighter.
Tips: As you are pushing back up, squeeze your glute even tighter. This helps come back up and gives the glute a greater workout.
Important!: Breath in as you lower yourself. Breath out as you push up and kick your foot.
Disclaimer: Talk to your primary care physician before beginning any exercise regimen.