Squat - Basic Bench
Recommendations: 2-3 Sets, 8-12 Reps
Beginner Quads Glutes Hamstrings Calves Lower Back Strength Flat Bench Push Compound Gym
Purpose: To develop core strength of the lower and middle body.
Benefits: It is the single best exercise to develop full body strength and increase your fat-burning metabolism.
Keep your back straight, not curved, and your head looking straight forward, not down. Position your feet shoulder width apart and your toes facing forward. Ensure that the flat bench is behind you. Position your arms straight out in front of you at shoulder level, place them across your chest or place them lightly against the sides of your head. This is your starting position. Slowly bend through your knees until you are almost sitting on the bench behind you. Inhale during this part of the exercise movement. Inhale during this 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, shoulder-width apart. Ensure there is a bench behind you.
Keep your back straight, not curved, and your head looking straight forward, not down. Position your feet shoulder width apart and your toes facing forward. Ensure that the flat bench is behind you. Position your arms straight out in front of you at shoulder level, place them across your chest or place them lightly against the sides of your head. This is your starting position.
Step 2
Lower your body into a squat or sitting position just above a flat bench.
Slowly bend through your knees until you are almost sitting on the bench behind you. Inhale during this part of the exercise movement. Keep your knees over your toes.
Step 3
Stand 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.