Center for Young Women's Health

Lower Body: Squat

 

Muscles Used: Hamstrings (Mid Rear Thigh), Gluteus Maximus (Buttocks), Quadriceps (Front Upper Thigh)

Equipment Needed: None

 

Instructions:

  1. Stand up straight, with knees slightly bent.
  2. Place feet hip distance apart.
  3. Make sure toes are pointing forward.
  4. Keep shoulders even as you complete this exercise.
  5. Bend elbows and hold both arms in a boxer position.
  6. Maintain proper back alignment—with ears, shoulders and hips in a straight line. (see photo A)
  7. Sit in a squat position by bending your knees and squeezing your quadriceps muscles. Pretend you are sitting in a chair. (see photo B)
  8. Lower your body past the sitting position for a more advanced exercise. (see photo C)
  9. Balance your body weight by pressing your weight through your heels, not your toes.
  10. Be sure to keep your knees over your ankles, not past toes. (see photo B)
  11. Inhale (breathe in) as you squat down.
  12. Exhale (breathe out) as you stand back up, squeezing your hamstrings and gluteus muscles.
  13. Repeat exercise for a set of 8.
Squat
Squat
Photo A
Photo B

 

Squat

Photo C

 

Remember:

Previous Next: Calf Lift

 

 

Tone It Home

 

Fun Fitness Home

 

Credits

Search Our Site
CYWH Logo CYWH
Center for Young Women's Health Center for Young Women's Health Boston Children's Hospital Boston Children's Hospital
Photo of Peer Leaders Meet Our Peers
15 Years!