Squat
Target muscles:
Quadriceps, glutes
Muscles involved:
Back extensors, adductors, calf muscles
Type:
Strength training, endurance training, bodyweight exercise
Execution:
- Put your feet shoulder-width apart and turn them slightly outwards.
- Squat slowly until your thighs are level.
- Push your bottom back.
- Push your body back up from your heels.
- Move your arms with you.
- The back stays straight.
- Repeat the movement several times.
More intensity for thighs:
- Get into the squat position and crouch deeply.
- Push the body up with short movements.
- The legs are not fully stretched.
- The strength comes from the thighs.
Squat on tiptoe
Target muscles:
Quadriceps, leg biceps, calf muscles, glutes
Muscles involved:
Back extensors, adductors, abductors
Type:
Strength training, endurance training, bodyweight exercise, balance exercise
Execution:
- Put your feet shoulder-width apart and turn them slightly outwards.
- Squat slowly until your thighs are level.
- Push your bottom back.
- Lift your heels and perform the movement as you would with normal squats.
- Make slow and controlled movements.
Calf raises
Target muscles:
Calf muscles
Type:
Strength training
Execution:
- Stand up straight and lift your heels as far as possible.
- Hold the position for a few seconds and repeat the movement.
Tip:
To increase the intensity, do the movement on one foot.