Squat

How to do it

1. Stand with your feet shoulder-width apart, toes turned out slightly.
2. Push your hips back and bend your knees, as if sitting on a chair.
3. Go down until your thighs are about level with the floor, arms forward for balance.
4. Push through your whole foot to stand back up.

Common mistakes

• Knees caving inwards. Push them out in line with your toes.
• Heels lifting. Keep your weight on your whole foot.
• Rounding your back. Keep your chest up.

Easier or harder

Easier

Half squat: only go halfway down.

HarderJump squat→

In the plan

Beginner

• Wednesday 3 × 10
• Saturday circuit 10

Intermediate

• Wednesday 3 × 15
• Saturday circuit 15