The squat is one of the basic exercises and should be performed by everyone. This variation is performed on one leg. 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. By working so many muscles at the same time, the cardiovascular system is also boosted.
Stand with your feet shoulder-width apart and your toes pointing slightly outward. Hold your arms out horizontally in front of you. Keep your right leg straight and move it slightly forward so that you are standing on your left leg only.
2
Slowly and carefully lower your buttocks by bending your hips and left knee. Lower yourself until your left thigh is approximately parallel to the floor. Keep your back straight and your right leg stretched out in front of you. Breathe in and hold the position briefly.
3
Push your buttocks up powerfully by fully extending your hips and left knee and straightening your upper body. You are now standing completely upright again. Exhale as you do this.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions, starting with the left side and continuing with the right side after the break.
Tip
Engage your core muscles and buttocks and keep your back straight throughout the exercise. Shift your weight over the middle of your foot. Not too much on your toes or heels.
As you descend, push your knee forward in line with your foot (i.e. slightly outwards). Go down until your thigh is 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. You can also open a door and hold on to the door handle on the left and right.
TIP: To make the exercise more difficult, you can fill a rucksack with weight and hang it around your neck.
Muscle groups
Primary
Thigh (quadriceps)
Secondary
Gluteus Maximus
Tertiary
Thighs (hamstrings)
Calf
Equipment
Body weight
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