Level 3 Squats

Level 3

Foundations of Movement II

Squats

What this movement will help with

Sitting down: This is one of the most important movements we do because we do it so many times every day - getting down onto a desk chair, the sofa, a kitchen chair and everything in between. Making sure we have the right technique makes so much difference
Picking things up: Using this squatting movement helps us to protect our back when we brace our tummy and keep our shoulders up as well as protecting our knees when we squeeze our glutes and keep our weight in our heels

Muscles worked

Pointers

10-15 Repetitions

Step 1

Keep your feet just wider than hip width apart (or a comfortable distance for you)

Step 2

Brace your tummy like someone is going to poke your stomach and keep your shoulders back with your chest up

Step 3

With your weight in your heels, squeeze your glutes (your bum) and sit down

Step 4

Keeping your glutes squeezed and your tummy braced, stand up and return to your start position

Step 5

Repeat

Notes

If you feel unbalanced in this movement, hold onto a chair at your side
Keeping your weight in your heels and squeezing your glutes is the most important thing to thing about to help us protect and strengthen our knees
Don’t go too far to start with, just get used to the movement first
As you get used to the movement, start to go lower down until your hips are as low as your knees or even a little further (this may not happen overnight!)
If you feel like your chest and shoulders are leaning forward, bring your arms up in front of you to help you stay upright

All movements

Foundations of Movement II

Foundations of Movement II

Foundations of Movement II

Foundations of Movement II

Foundations of Movement II

Foundations of Movement II

Foundations of Movement II

Foundations of Movement II

Copy link to movement