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Bench Squat

Avoid performing deep squats when your legs or gluts are tired, as this can result in poor technique, causing injury.

Deep squats will aid both glut and quadriceps strength, however always perform these once the muscles have been warmed, by performing partial squats.


In a slow controlled motion, lower yourself down towards the step box / bench, 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 gluts, 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 why you should warm all the leg muscles up prior to performing deep squats, in order to avoid injury, especially to the patella tendon.

Focus on just touching the step box with your buttocks, rather than actually sitting down, taking care to have the step box at the correct height to enable your thighs to be parallel to the floor. You may decide to go a little lower, however always warm-up and work within your own limits.

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 Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.

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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