Quarter Squat
Schritt für Schritt
So geht’s
- Begin the exercise by bending your knees and pushing your hips and buttocks back as if you are going to sit in a chair, but only lower your body about a quarter of the way down.
- Ensure your knees are in line with your feet and do not go past your toes, keeping your back straight and your core engaged.
- Pause for a moment in this quarter squat position before pushing through your heels to return to the starting, standing position.
- Repeat this movement for the desired number of repetitions, making sure to maintain proper form throughout.
Überblick
Über diese Übung
The Quarter Squat is a lower-body exercise that primarily strengthens the quadriceps, glutes, and hamstrings, while also improving balance and mobility. It's an ideal workout for beginners or individuals with knee issues as it requires less knee bend than a full squat, reducing potential strain. People would want to do it as it enhances overall leg strength and power, which can improve everyday activities and sports performance.
Coaching-Hinweise
Technik-Tipps
A common mistake is to bend from the waist, which can strain your back. Instead, you should initiate the movement from your hips, as if you're about to sit back into a chair. Keep your chest up and your back straight throughout the exercise.
As the name suggests, a quarter squat requires you to lower your body only a quarter of the way down. Over-squatting or under-squatting can reduce the effectiveness of the exercise and potentially cause injury.
Keep your knees directly over your ankles as you squat. Allowing your knees to cave in or push out too far can lead to knee injuries.
Breathe in as you lower your body