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Squat

Sit between the hips with knees aligned and feet firm.

3 sets of 8–12 repetitions.
Posição de Squat
STEP BY STEP

HOW TO DO IT.

  1. 1Place your feet at a comfortable width and keep the whole foot firmly planted.
  2. 2Begin by sending the hips slightly back and bending the knees.
  3. 3Lower only as far as you can maintain control, an open chest and grounded heels.
  4. 4Push the floor away and stand tall without locking the knees.
BREATHING

Inhale before lowering; exhale as you rise.

Sequência de execução do exercício Squat
Starting position, main phase and completion of the movement.
AVOID

COMMON MISTAKES.

  • Knees collapsing inward
  • Heels lifting
  • Lowering beyond your available mobility
ADAPT

TO YOUR LEVEL.

Easier

Squat to a chair or bench.

More challenging

Hold a dumbbell close to your chest.

MR MESSAGE

Every controlled repetition builds the foundation that keeps you strong.

CHOOSE A WORKOUT
Safety: stop if you feel sharp pain, dizziness or discomfort. If you have an injury or medical condition, seek professional guidance.

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