Squat ► squat

Individual work

From an upright, shoulder-width stance with the weight in your hands, bend your knees and lower your buttocks as far as possible without losing stability in your back. Then push the weight back up to the starting position in a controlled manner (straighten your legs).

Starting position:
- Foot position approximately shoulder-width apart, feet pointing slightly outwards
- Grasp the weight with hanging arms
- Tense abdominal and gluteal muscles
- Look (always) straight ahead in a neutral position

Finishing position:
- Knees bent
- Buttocks back, not knees brought forward (sitting backwards)
- Back stretched

Attention:
Distribute weight over the whole foot, push knees outwards (no tipping inwards). A support for the heels makes the exercise easier

1 dumbbell/kettlebell