Squat
May 13th, 2023 2:44 PM Mr. Q Categories: Body Weight
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
ExerciseEquipment:
Body WeightThe squat is a compound exercise that works the muscles of the lower body, including the glutes, quads, hamstrings, and calves.
Stretch: Standing Hurdle
Warmup:
- 5-10 minutes of light cardio (e.g., jogging in place, jumping jacks)
- Bodyweight squats (10-15 reps)
How to select the proper weight: Start with bodyweight squats, then gradually add weight with a barbell or dumbbells.
Proper form:
- Stand with your feet shoulder-width apart and your toes pointed slightly outward.
- Keep your chest up and your back straight.
- Lower your body by pushing your hips back and bending your knees.
- Keep your weight on your heels and your knees in line with your toes.
- Lower until your thighs are parallel to the ground.
- Push through your heels to return to the starting position.
How to reduce the difficulty: Perform squats with no weight or with a resistance band.
How to increase the difficulty: Increase the weight lifted, perform jump squats or pause squats.
Reps:
- Beginner: 10-12 reps, 2-3 sets
- Intermediate: 12-15 reps, 3-4 sets
- Advanced: 15-20 reps, 4-5 sets
Estimated time for exercise: 10-15 minutes
Body Group:
LegsMuscle Group(s):
Calves, Hamstring, QuadricepsMuscles used:
Primary:
QuadricepsSecondary:
Hamstrings, Gluteus MaximusTertiary:
CalvesDifficulty:
BeginnerTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.