Basic Squats

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This is an instructional video to correctly demonstrate Basic Squats, which shows you how to perform a bodyweight squat with a view to progressing more advanced squatting techniques.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This is a basic exercise for you to learn how to squat, which can build strength or endurance of the Quads and Glutes
  2. Like any exercise you should only do the exercise if it is pain free during, after and the next day. Obviously, it is normal to feel some delayed onset muscle soreness between 48 to 72 hours but this should be manageable
  3. Everybody squats slightly differently but as a guide start in standing with your feet about hip to shoulder width apart. Have your feet in a natural relaxed forward pointing direction. This can also differ person to person slightly so go with what feels natural
  4. Have your arms out stretches in front of you for balance.
  5. Take a few normal breaths at the top.
  6. Next take a breath in and squat down under control by bending your hips and knees.
  7. Your knees should follow the plane of your feet
  8. Your back should stay reasonably straight throughout and you should be sinking you hips down and backwards
  9. You should feel your weight through the mid foot to the back part of your heels rather than the toes.
  10. The depth is taken to as far down as you can with good technique so that you are close to failure in the desired rep and set ranges based on your goals
  11. Once at the bottom then push hard through the feet until you return to the start position and breathe normally for a breath at the top and repeat the squat after another deep breath in
  12. Progression is firstly about increasing your depth and then you can add weights in various ways
  13. We have videos on exercises such as a barbell back squat for example.
  14. Perform 6- 10 repetitions and repeat for 3-5 sets in total for strength.
  15. For endurance you will need to do 15-25 repetitions and repeat for 3-5 sets.
  16. Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds for endurance.
  17. You should aim to work either session 2 to 3 times per week once you have maxed out the depth that you can go within the desired rep and set range then try to move further down and lower your rep and set amounts to enable this progression

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