Facilitating​Body

There are three main variations of Squat:

• Back Squat
  Holding a barbell on your back while Squating. Weightlifters compete in back Squats.

• Goblet Squat
  Holding a smaller weight (dumbbell or kettlebell) up by your chest while Squatting.

• Squat
  When you have no additional weight. Normally you hold your arms forward for balance.

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Of these three variations, the best for plus size beginners is the Goblet Squat. Here’s why:

• Carrying a weight in front by your chest makes it easier to go lower with your butt, leading to a better range of motion in the exercise.

• Carrying weight on your back puts more pressure on your knees when Squatting.

• Carrying some weight (like a dumbbell or kettlebell) forces your stomach and back to muscles to activate, which makes you more stable when doing the exercise. Which is why it’s better than the no-weight Squats.

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Plus size beginners don’t generally need extra weight, but try the goblet Squat, and compare to a “no-weight” Squat and you’ll feel how much more stable you become.

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In addition to doing a Goblet Squat, do them Sumo i.e. stand wider. There are three reasons why doing Sumo variation of Squats is better for Plus Size Beginners:

1. Better form
   It's easier to do the exercise in good form (straight back) when you're doing Sumo Squats. 

2. Easier exercise
   Sumo Squats feel easier than Regular Squats. 

3. Better comfort
   Wider stance means more space for your stomach and better comfort. 

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An alternative to Squat is the Leg Press. The Leg Press activates similar muscles but can be executed more controlled as you are in a machine that controls the direction of the movement. You loose some of the benefits of training stability and balance by doing the Leg Press as compared to the Squat though.