Squat - Single Leg Standing Bottle Deep

Recommendations: 2-3 Sets, 6-10 Reps

Intermediate Quads Glutes Hamstrings Calves Lower Back Strength Water Bottle Push Compound Home

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.

Grasp water bottles down at your sides. Stand upright with your feet about shoulder-width apart. Keep your back straight, not curved, and your head looking straight forward, not down. Raise your left leg to the front. This is your starting position. Slowly bend through your knees until your hamstrings touch your calves. 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. Grasp water bottles down at your sides. Stand upright with your feet about shoulder-width apart. Keep your back straight, not curved, and your head looking straight forward, not down. Raise your right leg to the front. This is your starting position. Slowly bend through your knees until your hamstrings touch your calves. 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.