- Stand with hands on hips. Position feet far apart; one foot
forward and other foot behind.
- Squat down by flexing knee and hip of front leg. Allow heel
of rear foot to rise up while knee of rear leg bends slightly
until it almost makes contact with floor. Return to original
standing position by extending hip and knee of forward leg. Repeat.
Continue with opposite leg.
- Weighted versions of this exercise would normally be considered
auxiliary in context of other basic exercises (ie: Barbell Squat,
Sled Leg Press). However, in the context of 'body weight' only
program, this exercise can be considered basic.
- Knees should point same direction as feet throughout movement.
Heel of rear foot can be kept elevated off floor throughout movement
as shown. Keep torso upright during squat; flexible
hip flexors are important. With feet further apart: Gluteus
Maximus is emphasized, Quadriceps are less emphasized.
- Movement can be made easier by holding onto rails or back
of chairs to each side.
- For greater intensity, perform Lunges or Split Squat. Exercise
can also be made more challenging with additional weight.