Squat
Also called Air squat, Bodyweight squat
The squat is the basic leg exercise. You bend your knees and hips to lower your body, then stand back up. Your quads and glutes work hardest, while your hamstrings, lower back and abs assist. It needs no equipment and suits almost everyone. Keep your heels down, your chest up and your knees pointing over your toes. Squat only as deep as your heels stay down and your back stays flat. Once it feels easy, the Bulgarian split squat comes next. It puts the load on one leg.
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How to do it
- Stand with your feet shoulder-width apart, toes turned out slightly.
- Push your hips back and bend your knees, lowering your body.
- Keep your heels down, chest up and knees over your toes.
- Go as deep as you can with a flat back, then press back up to standing.
Form tips
- Feet shoulder-width apart, toes slightly out.
- Hips back and down, knees track over your toes.
- Heels stay down, chest up, then drive back up.
Common mistake
- Letting your knees cave in instead of tracking over your toes.