Squat

SkillDisplay Fitness

Beschreibung

A squat is a foundational lower-body exercise that primarily targets the muscles of the legs and glutes, including the quadriceps, hamstrings, and gluteus maximus, while also engaging the core. To perform a squat, begin by standing with feet shoulder-width apart and toes slightly turned outward. Lower your body by bending your knees and hips, as if sitting back into an invisible chair. Keep your chest lifted, back straight, and knees aligned over your toes, avoiding letting them cave inward. Lower yourself until your thighs are parallel to the ground or deeper if flexibility allows, then push through your heels to return to a standing position. Squats can be performed using just body weight or with added resistance, such as dumbbells or a barbell, to increase difficulty. This exercise improves leg strength, balance, and overall functional fitness.

Ziele

I can maintain proper squat form
I keep my chest up, back straight, and knees aligned with my toes throughout the movement.

I can lower myself to parallel
I can bend my knees and hips deeply enough to bring my thighs parallel to the ground without losing form.

I can engage my core effectively
I activate my core muscles to stabilize my body during the squat, preventing any excessive forward lean.

I can push through my heels
I drive through my heels when rising, ensuring that I’m using the correct muscles for strength and balance.

I can build leg strength
I progressively increase the weight or repetitions of my squats to enhance my lower body strength.

I can improve my flexibility
I work on my hip, knee, and ankle mobility, allowing for a deeper squat while maintaining proper form.

I can perform multiple reps with endurance
I can complete several sets of squats without compromising my technique, building both strength and stamina for my runs.