This is the basic exercise, for all existing squat variants. Ensure you have properly learnt the technique in this exercise, before trying more advanced variants.
InstructionsKeep your legs slightly, futher open than the width, of your shoulders. Keep you body straight. Move slowly downwards, while keeping your body stright, and absolutely, avoid bending it forwards. Move downwards until your legs, are level with the ground ,at an angle of Approximately 80°. While you are moving downwards,you must kepp your heels firmly on the ground. If this isn't the case, you must work on the suppleness of your ankles. Your knees must also keep their position, and not oscillate internally or externally. Move upwards to your starting position ,while putting pressure on the muscles of your thighs and buttocks. Remember never to stetch your legs out completely.
Based on your choises
Hip Swing On Stability Ball
Muscles involved Buttocks , Hamstring , Quadriceps , Abs , Lower Back
Vertical leg crunches
Muscles involved Abs , Lower Back , Oblique , Quadriceps
Hip abduction with Swiss ball
Muscles involved Buttocks , Adductor , Quadriceps
Muscles involved Abs , Quadriceps