Squat Progression: Squat 101

Building strength in the hip, thigh, and buttock muscles is important for overall core strength.

How can I benefit by learning this exercise?

The "Squat 101" exercise enables you to maximize strength around your trunk and hips. Doing so will enable you to lift and carry items with less stress and strain on your back.

How do I perform this exercise?

Stand with your feet shoulder width apart. Slowly bend down as though you were going to sit in a chair. Upon bending part way down, return to a standing position. Keep your knees pointed over your toes and your core muscles lightly engaged during this exercise.

How many and how often should I do this exercise?

• Sets: 2-3
• Repetitions: 10
• Hold: 0 seconds
• Perform: 1 - 2 times per day

Are there other recommendations I need to be aware of?

Place one hand on your abdomen and the other on your low back to ensure your low back stays in neutral as you squat. Be sure to keep your knees aligned over your toes as you squat part way down. This will keep you from allowing your knees to angle inward as you squat down, which puts unwanted pressure on your knees.

What should I watch out for while doing this exercise?

Keep your back in the neutral position with your abdominal muscles lightly engaged to protect your back as you do this exercise. If you find this exercise becomes too easy, progress on to the "Squat 201" exercise.