Deep squats will aid both gluteal and quadriceps strength, however always perform these once the muscles have been warmed, by performing partial or reduced weights squats. Avoid performing deep squats when your legs or glutes are tired, as this can result in poor technique, causing injury.

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In a slow controlled motion, lower yourself down, keeping your back straight, however leaning slightly forward throughout the movement, with your knees going in the direction of your toes.

Aim to take yourself down to a position that brings your quadriceps (thigh muscles) horizontal to the floor. Once in this position, clench your glutes, as you rise back up to the starting position to repeat again.

By performing deep squats, you will find that your knees will travel over your toes, which is not always recommended, hence as to why you should warm all the leg muscles up prior to performing deep squats, in order to avoid injury, especially to the patella tendon.

Look in the STRENGTH TRAINING area for advice on how to train your body for your own specific goals.

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