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 also works the remaining muscles of the legs 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. Leg abduction also trains the outer thighs (abductors).
Stand with your feet shoulder-width apart and point your toes slightly outwards. 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. Keep your back straight and as upright as possible. 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. Exhale and then immediately spread your left leg out to the side as far as possible. Bring it back so that you are standing normally again and are in the starting position.
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. Try to keep your upper body as upright as possible throughout the entire movement. Even in the lowest position.
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.
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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