Nudging u to better health

 
           



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Squat

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Squat


Primary Muscles:
 
Quadriceps (thigh)

quads muscles

SecondaryMuscles:
Gluteus Maximus (bottom) Adductor (Inner Thigh), Soleus (Calf)

Level of Difficulty: (3/10) 

Scale 3

Repetitions:
10-15 Reps - General toning
                                                                                                                            

Instructions

  • With your feet shoulder width apart lower your body while keeping a straight back. 
  • Push your bottom out behind you as you lower and imagine ‘sitting’ down, using your arms in front to help you balance. 
  • Once you have lowered your body to a comfortable position – NOT BEYOND 90’, slowly return to the original upright position pushing the legs into the floor 
  • Repeat as desired. 
Teaching Points 
  • Do not let your knees go over your toes. 
  • Look forward and keep your head up, helping you to avoid leaning too far forwards. 
  • Breath in as you lower and breath out as you extend your legs 
  • Keep the back straight 
  • Keep looking forward 
  • Imagine sitting down toward a chair 

Adaptations

  • Decrease the range of movement 
  • Hold onto a chair out to the side of the body. 

Progressions

  • Hold dumbbells in your hands 
  • Increase the range of movement 
  • Single Leg Squats