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half-squats


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A simple exercise to strengthen the muscles of the thighs and hips, and to improve general fitness (figure 30). The exercise can be performed with or without weights.▪ Stand upright, feet placed firmly on the ground about shoulder width apart, and with arms in front of you for balance (or with a barbell resting behind your neck, on your shoulders). Keeping your back straight, squat down as if you were about to sit in a chair. Do not squat lower than the point which brings your thighs parallel to the ground. Hold the squat position for a few seconds then slowly stand upright. Perform about 10 repetitions to start with, progressing gradually to about 50 over a number of months.Do not perform this exercise if you have weak or injured knees. Use only light weights until you have thoroughly learned the technique.

▪ Stand upright, feet placed firmly on the ground about shoulder width apart, and with arms in front of you for balance (or with a barbell resting behind your neck, on your shoulders). Keeping your back straight, squat down as if you were about to sit in a chair. Do not squat lower than the point which brings your thighs parallel to the ground. Hold the squat position for a few seconds then slowly stand upright. Perform about 10 repetitions to start with, progressing gradually to about 50 over a number of months.

Figure 30 half-squats

Subjects: Medicine and Health.


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