This exercise involves standing with your feet shoulder-width apart and squatting down while keeping your back straight and your weight on your heels. You can use a support, such as a chair or wall, to help maintain balance and proper form. This exercise targets the muscles in your legs, glutes, and core.
Type
Strength
Equipment
No Equipment
Difficulty
Beginner
Key Benefits
- Stretches the entire body, particularly the back, hamstrings, and shoulders
- Improves posture and spinal alignment
- Increases flexibility and range of motion
- Strengthens the core and back muscles
- Relieves stress and tension in the body
- Improves circulation and oxygen flow
- Can help alleviate back pain and discomfort
How to perform
- Stand with your feet shoulder-width apart and your toes pointing slightly outward.
- Hold your arms straight out in front of you for balance.
- Lower your body by bending your knees and pushing your hips back as if you were sitting in a chair.
- Keep your chest up and your back straight.
- Lower yourself until your thighs are parallel to the ground.
- Push through your heels to stand back up to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary