The Squat



Squatting strengthens the front of the thighs (quadriceps), back of the thighs (hamstrings) and buttocks (gluteus maximus). Exercise:

  1. Stand with feet shoulder-width apart, abdominals tight and your rib cage lifted. Arms are relaxed by your side.

  2. Keeping your back straight, bend knees and push your bottom backwards so you are hinging at the hips. Now lower your body as if you were going to sit on the loo, whilst lifting arms to shoulder height at the same time, using four slow counts.

  3. Hold this bent position for two slow counts. Keep your heels on the floor throughout movements.

  4. Return to starting position by straightening legs in two slow counts.

Performance Tips:

  1. Squat down with the buttocks behind, as if you were about to sit on a chair, rather than bringing your knees forward as if you were about to kneel.

  2. Keep back straight and abdominals tight as you lower the body down. The bend is occurring in the hip and knees rather than in the lower back.

  3. Squeeze the buttocks and fronts of the thighs as you straighten up.

  4. Remember to use slow counts all throughout the exercise.

Note: If this bothers your lower back or your knees, practice in front of a mirror to check your position to see that you are doing it right. or speak to am exercise specialist to check your technique


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