Squat - Basic Standing Wide Feet
Recommendations: 2-3 Sets, 8-12 Reps
Beginner Quads Glutes Hamstrings Calves Lower Back Strength Body Only Push Compound Gym
Purpose: To develop core strength of the lower and middle body.
Benefits: A squat with wide feet will focus on the inside thighs.
Keep your back straight, not curved, and your head looking straight forward, not down. Position your feet wider than shoulder-width and your toes facing forward. Place your hands straight in front of you, or cross them on your chest, or lightly on the sides of your head. This is your starting position. Slowly bend through your knees until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joints when looking from the side. Ensure that your knees go directly over your knees. Your thighs should now be parallel to the floor and your knees will be about a 90-degree angle. Inhale during this part of the exercise movement. Return to the upright position. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Repeat for the recommended number of repetitions.
The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.
Step 1
Stand upright, feet flat on the floor, about shoulder-width apart.
Keep your back straight, not curved, and your head looking straight forward, not down. Position your feet wider than shoulder-width and your toes facing forward. Place your hands straight in front of you, or cross them on your chest, or lightly on the sides of your head. This is your starting position.
Step 2
Lower your body into a squat or sitting position.
Slowly bend through your knees until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joints when looking from the side. Ensure that your knees go directly over your knees. Your thighs should now be parallel to the floor and your knees will be about a 90-degree angle. Inhale during this part of the exercise movement.
Step 3
Stand up with the weight on your back, by pushing through the heels and pushing your butt inwards and upwards.
Return to the upright position. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Keep your back straight, not curved, and your head looking straight forward, not down, for the entire movement.