Squat

Teaching points

• Stand with your feet shoulder width apart and toes pointing straight forwards
  
  
• Keep the back straight as you initiate movement at your hips
  
  
• Push your buttocks out behind you and bend your knees
  
  
• Do not let your knees move in front of your toes
  
  
• Do not squat deeper than a 90 degree (right angle) at the knee
  
  
• Start with shallow squats and increase gradually
  
  
• Return to the starting position

Variations & progressions

• Use a dumbbell in each hand
  
  
• Use a barbell over the shoulders as shown

Muscles worked

• Rectus Femoris
  
  
• Vastus Medialis
  
  
• Vastus Lateralis
  
  
• Vastus Intermedius
  
  
• Biceps Femoris
  
  
• Semimembranosus
  
  
• Semitendinosus
  
  
• Gluteus Maximus
  
  
• Iliopsoas
  
  
• Gastrocnemius
  
  
• Soleus

Alternative exercises

• Swiss Ball Squat
  
  
• Leg press
  
  
• Lunges

Related injuries

• Quad strain
  
  
• Contusion
  
  
• ACL rupture
  
  
• PCL rupture
  
  
• Meniscus tear
  
  
• Hamstring strain
  
  
• Patella tendonitis (jumpers knee)
  
  
• Patellofemoral pain syndrome