This month’s exercise is…
…The Squat
The squat is an exercise most people have heard of but aren’t always sure how to do. It can be helpful in improving your lower limb strength and is the basis of many other lower limb exercises targeting everything from stability to explosive power.
It is therefore a fundamental exercise and that is why it is our very first exercise of the month.
We have provided you with 3 variations of the squat in varying difficulties. If you are new to this exercise, start of on the easy level and work your way up.
In the video we go through how to do each variation and give you a visual demonstration.
Below is a table outlying in more detail each of the 3 variations.
We have provided a guide on sets and reps. These can be adjusted slightly down if you are finding them hard or up if you are finding them slightly too easy.
| Variation | Exercise | Sets and Reps | Notes |
|---|---|---|---|
| Easy | Chair Squats | 5 x 5 | Arms cross across your chest Nice and slow down onto the chair Take a moment before coming up out of the chair nice and slow again Make sure to not shift to one side of become dominant on one side Must stay even across both legs |
| Moderate | Bodyweight Squat | 4 x 12 | Hands out in front of the body for more accurate back squat biomechanics Slow and controlled throughout the full movement down and up Work in a comfortable range for you Make sure weight stays central and don’t sway or twist to one side |
| Hard | Goblet Squat | 4 x 8 | Feet slightly further apart than your shoulders Hold weight close to your chest Go as low as you can and keep elbows inside the line of your legs Drive up through the heels |
We hope you enjoy this month’s exercise.
