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Hip · Strengthening

Hip Strengthening Squat

Squat, 3 sets, 10 repetitions, tempo 2-1-2

Illustration of the Hip Strengthening Squat exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Tempo: 2 seconds to descend, 1 second in the bottom position, 2 seconds to ascend

Description: Stand with feet hip-width apart. Simultaneously flex the hips and knees by pushing the pelvis backward, keeping heels on the ground and back straight, until your knees are aligned with your feet. Slowly rise by extending the hips and knees to return to the standing position.

Tips: Keep the trunk well aligned and avoid letting the knees go beyond the toes. Breathe deeply and control the movement to protect your joints.

Progression: Gradually increase the number of repetitions or add light resistance as the movement becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Standing, feet hip-width apart
Clinical goal
Strengthening the muscles around the hips
Also known as
leg flexion, bodyweight squat, classic squat

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.