Exercise Library: The Basic Squat
Have you ever noticed that many exercises when stripped down to their bare minimum, are just modified or advanced versions of another exercise? One such exercise is the squat. It can be a split squat, weighted squat, back-against-a-stability-ball squat, one-legged squat…you get the point, right? Because you will see many of these aforementioned exercises on this site, we must first begin with the basic squat.
When getting into proper position, be sure that your chest is up, shoulders back and down, yet relaxed and not tense. Your feet should be about shoulder width apart and toes pointing in front of you. (Photo confession: Yes, this was a shot taken on the initial decent, so when you begin, your body will actually be a bit more erect).
Take a deep breath in as you sit back like your butt is reaching for a chair that is slightly away from you. This will force you to stick your butt out and behind you. Some people prefer to take squats deep, allowing your thighs to fall lower than your knees, forming more of a 45 degree angle with the knees. Personally, when I do this, I find that my knees begin to ache. I typically will only go as far as a 90 degree angle, instead.
Note: Even though I am using my stability ball here, you do not need to. You can either place your hands on your hips, your shoulders or you could even hold fitness-level appropriate, hand held weights.
As for the toes, I am sure you have heard before, do not let those babies become hidden by your knees. Keep your booty back so that your knees do not cross over your toes.
Breathe out while you return to standing position. Squeeze your booty and engage your abdominals on the way back up. Without resting, squat right back down and continue for a full set of 12-15 repetitions.
Please take care of those knees and if you have any underlying conditions, this exercise, as well as others on this site, should be ok’d by a physician before performing.
Want more legs? Check this one out!