Various Squats
Reps10 times
Calories burned23 kcal
LevelBeginner
Changing duration and load is available in our application
Keep your back straight, chest lifted, and feet shoulder-width apart. Slowly lower your body by bending your knees and pushing your hips back as if sitting on a chair. Make sure your knees do not go past your toes and your weight is evenly distributed on your feet. Rise back to the starting position, engaging your glutes and leg muscles. Breathe steadily without holding your breath.
How to perform the exercise
10 times
23 kcal
Control your movement and do not rush.
01
Start position
Keep the back straight, chest up, feet shoulder-width apart.
02
Descent
Slowly lower down, bending the knees and pushing the hips back as if sitting on a chair.
03
Control
Make sure the knees do not travel past the toes.
04
Weight
Distribute your body weight evenly on both feet.
05
Rise
Stand up, squeezing the glutes and leg muscles.
06
Breathing
Breathe evenly and do not hold your breath.
Variants
Beginner
Squat to a comfortable depth without weight.
Middle
Work through the full range while controlling the knees.
Professional
Add a pause at the bottom or extra weight.
Which muscles are working
The main load falls on the quads, glutes, thighs and core muscles.
Benefits of the exercise
Strength
Builds leg and glute strength.
Balance
Improves coordination and balance.
Simply
Performed without equipment.
Contraindications
Acute knee or back pain.
Rounding the back during the squat.
Knees traveling past the toes.
Recommendations
Strength
Do 3–4 sets of 10–15 reps.
Technique
Keep the back straight and the knees in line with the feet.
