Squats
Reps10 times
Calories burned123 kcal
LevelBeginner
Changing duration and load is available in our application
Stand up straight with feet shoulder-width apart. Hands can be placed behind the head. This is your starting position. Start the movement by bending your knees and hips, without changing the position of your hands, try not to lean forward. Continue down to full depth and quickly use your thigh muscles to reverse until you return to the starting position. While squatting, keep your head and chest straight with your knees turned outward.
How to perform the exercise
10 times
123 kcal
Control your movement and do not rush.
01
Start position
Stand upright with feet shoulder-width apart; you can place your hands behind your head.
02
Start the movement
Begin bending at the knees and hips without changing the arm position and trying not to lean forward.
03
Depth
Continue down to full depth, keeping the head and chest up and the knees turned out.
04
Lift
Drive back up quickly using the thigh muscles.
05
Return
Return to the start position and perform the required reps.
Variants
Beginner
Squat with support to a comfortable depth.
Middle
Work through a full range with body weight.
Professional
Add a barbell or dumbbells and increase the load.
Which muscles are working
Quadriceps and glutes
Benefits of the exercise
Strength
Develops the legs and glutes.
Balance
Improves coordination and stability.
Simply
A basic whole-body movement.
Contraindications
Acute pain in the knees or lower back.
Recent knee or spinal injuries.
Medical prohibition of squats.
Recommendations
Knees
Turn the knees out; do not let them cave in.
Chest
Keep the chest and head up.
Depth
Squat as deep as your mobility allows.
