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Squat

VeryWellFit: "The squat lift exercise is arguably one of the best overall weightlifting exercises for building lower body and leg power and strength. Because this is a compound exercise that engages multiple muscles and joints at once, it takes some instruction and practice to master safely." [ID: squat]

Instructions

First time: Do 1 set, 10 reps

This initial version is done without extra weights and is called a body squat.

Steps:

  1. Start position: good posture, core engaged, feet shoulder-width apart, look straight ahead
  2. Inhale as you lower. Sit back and slowly bend your knees while keeping your torso erect. Do not lean forward. Keep your knees behind your toes during the squat. Maintain constant, slow, and controlled movement.
  3. Exhale and slowly return to starting position

Engage and power up using your glutes. Extend your arms during the squat for balance and timing.

Important: Learn proper squat technique to get the most out of your exercise while avoiding knee injury.

Details

If this is new to you, try these easier steps toward learning to do a squat exercise.

  1. Ball squat - Use a BIG ball against the wall to squat, ball_squat.htm
  2. Hold onto something - Hold onto a counter or machine to keep your balance while you squat.
  3. Half squat - Only go down halfway when squatting to perfect your technique
  4. Body squat - Victory!

Squat with dumbbells is a popular progression, db_squat.htm

Other progressions:

  • One-leg squat - Squat standing on one leg, bal09.htm
  • Video: 9 squat variations in 1 rapid-fire minute: 1) Overhead medball squat, 2) Landmine squat, 3) TRX squat, 4) Pop squats, 5) Pause squats, 6) Goblet squats, 7) Squat pulses, 8) Sumo squats, 9) Prisoner squats, www.youtube.com/watch?v=3WwNaFIj5gs
Little help

Video: "Squats for Beginners" by Bowflex, www.youtube.com/watch?v=aclHkVaku9U

Article: "How to Do the Squat" by VeryWellFit, www.verywellfit.com/safe-squat-technique-3119136

Video: "Perfecting the Squat" by Bowflex, www.youtube.com/watch?v=N3h8sYgKswg

Video: "How to bodyweight squat" by PureGym, www.youtube.com/watch?v=l83R5PblSMA

Video: demo of squat with dumbbells, www.youtube.com/watch?v=YpYG-pTeaeA

For fun...try the "30 Day Squat Challenge", www.verywellfit.com/30-day-squat-challenge-4174865


Image source: VeryWellFit, verywellfit.com