Squats train the muscles in your lower body including the quadricep muscles (front of upper leg) and your glutes (your bum).
Maintain a stable stance throughout the exercise by keeping your feet slightly wider than shoulder width, knees bent, and back as upright as possible. Put your hands on your waist or straight in front of you for better balance. If your knees come forward, you risk injuring them. Make sure to move your hips back and down, and try to keep your back as upright and tall as possible (do not lean forward).
Inhale as you sit back and bend your knees until your thighs are parallel with the floor. Exhale as you stand back upright to starting position.
Variation 1 – Regular Squat: As described above
Variation 2 – Narrow Squat: Start standing with your feet narrower than shoulder width. Inhale as you sit back and lower your body down as described above while lifting your arms straight in front of you to maintain your balance. Exhale as stand up and return your hands to your side. This variation will focus on training the outside part of your quadricep muscles.
Variation 3 – Sumo Squat: Start standing with your feet double shoulder width, with your feet and knees pointing outward at 45 degrees, and with your hands on your waist. Inhale as you sit back and lower your body as described above. Exhale as you stand up and return to starting position. This variation will focus on training the inside part of your quadricep muscles.
In the ABC 100 circuit, complete 10 squats. When this circuit becomes too easy, you can complete the ABC 200 circuit by doubling the number of repetitions to 20 squats.