Squat Progression: Squat 201

Building strength in the hip and trunk muscles is important for overall core strength and stability. If you found the "Squat 101" exercise to be too easy, you’re ready to move on to the "Squat 201" exercise.

How can I benefit by learning this exercise?

The squat exercise is probably one of the most functional exercises available. Why? Well, we sit and stand at numerous times throughout the day. The same muscles used to sit and stand are the ones used during your "Squat 201" exercise.

How do I perform this exercise?

Stand in front of the chair as though you are going to sit down. Keep your feet about shoulder width apart. Lightly engage your core muscles as you begin to lower yourself down as though you were going to sit in the chair. Just before your hips touch the chair, stand back up.

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?

Make sure your knees are aligned over your toes to avoid unwanted pressure around your knees. Attempt to sit back toward the chair to prevent your knees angling too far in front of your feet as you squat down.

What should I watch out for while doing this exercise?

Keep your abdominal muscles lightly engaged to protect your back as you do this exercise. If you find this is too hard to do, go back and practice the "Squat 101" exercise.