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, while the side step trains the outer thighs (abductors). The remaining muscles of the legs are also used for stabilization. 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 slightly closer than shoulder-width apart and point your toes slightly outwards. Hold your arms in front of your body.
2
Take a lateral step to the left with your left foot and slowly lower your bottom down 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 bring your left foot back to the center. You are now standing completely upright again in the starting position. Exhale as you do this.
4
One repetition with the left side has now been completed. Then repeat this process with your right side until you have completed the specified number of repetitions with both sides.
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.
As you descend, 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: To make the exercise harder, you can fill a rucksack with weight and hang it around your neck.
Muscle groups
Primary
Gluteus Maximus
Thigh (quadriceps)
Thigh (abductors)
Secondary
Thighs (hamstrings)
Thigh (adductors)
Tertiary
Back extensor
Abs
Equipment
Body weight
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