Squat - Sit
Recommendations: 2-3 Sets, 8-12 Reps
Beginner Quads Glutes Hamstrings Calves Strength Body Only Push Compound Gym Home
Purpose: To develop core strength of the lower and middle body.
Benefits: This is a squat using body weight alone.
Stand upright with your feet shoulder width apart and your toes facing forward. You can hold your arms crossed at the chest or straight out to the front or sides. This is your starting position. Slowly bend through your knees until your hips come just higher than parallel. Ensure that your knees go directly over your knees. Inhale during this part of the exercise movement. Pause briefly. 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 shoulder-width apart, toes pointing forward.
Stand upright with your feet shoulder width apart and your toes facing forward. You can hold your arms crossed at the chest or straight out to the front or sides. This is your starting position.
Step 2
Lower your body into a partial squat or sitting position.
Slowly bend through your knees until your hips come just higher than parallel. Ensure that your knees go directly over your knees. Inhale during this part of the exercise movement. Pause briefly.
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.