Controlled Deep Squat to 90 Degrees
Deep squat, 3 sets, 8 repetitions, controlled range up to 90 degrees
Listen to the instructions
How to do the exercise
Sets: 3
Repetitions: 8
Description: Stand upright with feet shoulder-width apart or hip-width apart, torso straight. Slowly bend the hips and knees while slightly moving the pelvis backward until your thighs are parallel to the ground (approximately 90 degrees), keeping heels on the floor and knees aligned with the feet. Rise back to standing by extending the knees and hips without letting the knees collapse inward.
Tips: Keep your back straight and core stable throughout the movement. Ensure your knees do not extend too far beyond the toes and stay aligned with your feet. Breathe calmly and control the descent to avoid jerky movements.
Progression: Once you master the movement, gradually increase the number of repetitions or add light weights (dumbbells or kettlebell) to further strengthen the muscles.
At a glance
- Goal
- Strengthening
- Level
- Beginner
- Equipment
- none
- Starting position
- Standing, feet shoulder-width or hip-width apart
- Clinical goal
- Strengthening of hip and leg muscles
- Also known as
- leg flexion, deep squat, squat at 90 degrees
