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. You only need a short Theraband for this exercise and can do it at home or in the gym.
Exercise
Squat
Type: Bilateral
Rest: 150s
Equipment: Fitnessband kurz
Tutorial
1
Position a short Theraband around your thighs, just above your knees. Stand slightly wider than shoulder-width apart and point your toes slightly outwards. Hold your arms in front of your body. This is your starting position.
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. Try to keep your upper body as upright as possible during the entire movement. Even in the lowest position.
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)
Secondary
Thighs (hamstrings)
Thigh (adductors)
Tertiary
Back extensor
Abs
Equipment
Resistance band short
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