Squat

3
Steps

Squat
Squat

Body-Weight Squat

Muscle Group:

Gluteus maximus, hamstrings, quadriceps, piriformis .

Categories:

,

Equipment:

Body Weight

Squats are a powerful way to boost the overall fitness, this exercise it’s relatively simple to perform, requires no equipment, and can be done just about anywhere.

Position the feet shoulder-width apart with the toes slightly pointed outward Position the handles to the outside and level with the top of the shoulders, palms facing forward. Create a flat-back position with the chest held up and out and the shoulders back. Flex the hips and knees to assume the lowest desired squat position.

Extend the hips and knees at the same rate to keep the torso-to-floor angle constant. Maintain the flat-back position with the chest held up and out. Keep the heels on the floor and the knees aligned over the feet. Continue extending the hips and knees to a fully standing position.

Allow the hips and knees to slowly flex while keeping the torso-to-floor angle relatively constant. Maintain the flat-back position with the chest held up and out. Keep the heels on the floor and the knees aligned over the feet. Continue allowing the hips and knees to flex until reaching the lowest desired squat position.

    Common Mistakes
  • Don’t allow the heels to lift off the floor, the torso to flex further forward, or the upper back to around during the upward movement phase
  • Don’t allow the knees to move in (via hip adduction) or out (hip abduction) during the movement
    Ensure a safe participation BY
  1. Proper hydration
  2. Appropriate clothing and foot wear
  3. Warm-up and cool-down
  4. Prescription of exercise frequency, intensity, and duration
  5. Proper breathing techniques
  6. Exercise program variation

Before beginning any exercise program, it is important to consult a physician about your current state of health and any problems that could arise during your selected form of exercise.

Photo Gallery

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