Squat
The squat is a very common exercise and can be varied in a number of ways to make it easier and harder. It works pretty much all of the leg muscles, especially the quads and glutes.
Teaching points
- Stand with your feet shoulder width apart and toes pointing straight forwards.
- Keep the back straight as you initiate movement at your hips.
- Push your buttocks out behind you and bend your knees.
- Do not let your knees move in front of your toes.
- Do not squat deeper than a 90 degree (right angle) at the knee.
- Start with shallow squats and increase gradually.
- Return to the starting position.
Variations & progressions
- Use a dumbbell in each hand.
- Use a barbell over the shoulders as shown.
Muscles worked
- Rectus Femoris.
- Vastus Medialis.
- Vastus Lateralis.
- Vastus Intermedius.
- Biceps Femoris.
- Semimembranosus.
- Semitendinosus.
- Gluteus Maximus.
- Iliopsoas.
- Gastrocnemius.
- Soleus.
Alternative exercises
- Swiss Ball Squat.
- Leg press.
- Lunges.
Related injuries
- Quad strain.
- Contusion.
- ACL rupture.
- PCL rupture.
- Meniscus tear.
- Hamstring strain.
- Patella tendonitis (jumpers knee).
- Patellofemoral pain syndrome.
