Muscle groups

Quadriceps, Hamstring, Calves


Balance on the working leg, knee slightly bent. Extend the other leg in front, flexing the quad and flexing your toes towards you. Initiate the squat by simultaneously flexing at the knee, hip and ankle. Descend with as much control a possible - Avoid dropping into the squat. Sit down at the bottom, stand up normally. Switch sides and repeat for repetitions. Note : As you gain strength you may add a pause at the bottom, be sure to stay tight, keeping the glutes engaged and the core braced. Once you have assumed a deep squat position, put your other leg down and get up with both of your legs to get back into starting position.