The squat is one of the basic exercises. The pressing movement performed here should be included in some form in every leg workout. It mainly trains the buttocks and the front of the thighs, but the remaining muscles of the legs are also used for stabilization. The core muscles are also stressed. This exercise can effectively increase the strength and mass of the leg muscles. Because so many muscles are working at the same time, the cardiovascular system is also boosted.
All you need for this exercise is a long fitness band.
Exercise
Squat
Type: Bilateral
Rest: 180s
Equipment: Fitnessband lang
Tutorial
1
Position a long fitness band around your shoulders. Stand with your feet shoulder-width apart and step onto the band. Point your toes slightly outwards and keep your arms stretched horizontally forwards.
2
Lower your bottom down slowly and in a controlled manner by bending your hips and knees. Go down until your thighs are approximately parallel to the floor. Your back remains straight. Breathe in and hold the position briefly.
3
Powerfully push your bottom upwards by fully extending your hips and knees and straightening your upper body. You are now standing completely upright again. Breathe out as you do this.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Engage your core muscles and buttocks and keep your back straight throughout the exercise. Shift your weight centrally over your feet. Not too much on your toes or heels.
Once you have found a stable stance, 'screw' your feet outwards into the floor. Your feet remain in the same position, but the tips of your toes are pulled outwards as if you were "tearing up" the floor. This will automatically keep your hips stable.
As you go down, push your knees forward in a line over your feet (i.e. slightly outwards). Go down until your thighs are approximately parallel to the floor. You can also go down lower as long as your lower back remains straight. If your back is already rounded, don't go down so low. Try not to bend your upper body too far forward as you go down.
TIP: If you find it difficult at first, use a box or bench to help you. Sit on the bench as you go down and then stand up again.
TIP: To make the exercise more difficult, you can fill a rucksack with weight and hang it around your neck.
Muscle groups
Primary
Gluteus Maximus
Thigh (quadriceps)
Secondary
Thighs (hamstrings)
Thigh (adductors)
Tertiary
Back extensor
Abs
Equipment
Resistance band long
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