Squat

Purpose of the exercise

Focuses on strengthening the quadriceps, glutes and hamstrings. Improves strength, stability and coordination of the lower extremities. Supports functional movements such as walking, jumping and lifting.

Supplies

• Flat surface

• Any extra weight such as a barbell, dumbbells or kettlebell

Starting position

1. Stand upright with feet shoulder-width apart

2. Toes pointed slightly outwards

3. Arms in front of the body or along the body

4. Knees slightly bent

5. Core tightened

6. Back in neutral position

7. Look ahead

Implementation

1. Bend through the hips and knees at the same time

2. Push the hips back slightly

3. Sink down in a controlled manner

4. Keep chest up and back neutral

5. Go to a comfortable depth

6. Push back up via the heels

7. Come back to the starting position

Points of interest

✓ Keep the back neutral
✓ Knees follow direction of toes
✓ Push up through the heels
✓ Core continuously tightened
✓ Move controlled

✗ Drop knees inwards
✗ Round lower back
✗ Bending too far forward
✗ Sinking too fast without control
✗ Ignoring pain in knee, hip or lower back

When this exercise?

The squat is used to improve strength and stability of the lower extremities. The exercise forms a basic movement within both strength training and functional training, as many daily activities and sports movements contain similar movement patterns.

Within rehabilitation, the squat can be used to build controlled strength and stability of hips and knees. Depending on the level, the exercise can be adjusted in depth, support or load. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.