The Anatomy of a Squat

Squats As Simple As 1,2,3...

9/1/2023

Do you know Squat? If not, then you are missing out on great benefits like building stronger and leaner legs, boosting your metabolism, increasing your walking- or running- pace, and enjoying longer stamina! Plus this exercise can be completed anywhere and did I mention FREE?
The below illustration will help you start with simple, easy-to-follow squats, then progress into more challenging forms.

There is a printer-friendly version attached for your convenience.

Warning: This information contained herein is not intended as a substitute for a medical advice. Always consult your physician before starting this or any exercise program. Especially if you have prior injuries in the low back, hips, knees or ankles.

Chair Squats (Easy)

Stand with feet shoulder-width apart
Keep back straight throughout the exercise
Squat down until glutes touches the chair

Ball Squats (Easy)

Stand with feet shoulder-width apart
Lean on ball, placing it at lower back level
Keep back straight throughout the exercise
Squat down until thighs almost parallel to floor

Regular Squats (Intermediate)

Stand with feet shoulder-width apart
Keep back straight throughout the exercise
Squat down until thighs almost parallel to floor

8-Week Sample Plan

BONUS! Try the below 8-week plan to build your squat forte (and a great-looking legs too!)
Important: Adjust the below suggested schedule according to your own fitness level. Take at least 2 days break in between the below training days.