Moving Squat

A good exercise for both the quadriceps, inner and outer thighs and gluts (buttock) muscles. Ideally aim to perform in a slow controlled manner, however for skiers, this is an ideal exercise for simulating the slopes, if you smoothly lift and lower every second, remembering to move your feet in and out.

Start with your feet close together, feet pointing outwards, smoothly lift up a few inches onto your feet, turning your heels out, lower yourself down to the floor, aiming to take your buttocks down, rather than bending your legs.
 

START
FINISH
start with feet close together alternate your feet so they face forward then to the sides


Focus on small lifts and lowers, aiming to feel your glut and inner / outer thigh muscles working as you remain in a partially squatted position throughout the exercise.

As you rise back up, lift up again on your heels, turning your feet so that they face outwards, then lower and raise again, this time, turn your feet, so they face forward.

Repeat this process until your legs are one stride apart, making the move in small controlled actions.

As soon as you have moved your legs out, reverse the process and bring your legs back in. Regardless of your fitness level, if performed correctly, you won't be able to do many reps of this exercise.

This exercise can be made harder by holding a suitable weight across your chest, or dumbbells by your sides.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Circuit Exercises area for some great ways for you to design your own circuit routine at home.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

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