Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.



Utility: Basic
Mechanics: Compound
Force: Push



Stand with arms extended forward.


Squat down by bending hips back while allowing knees to bend forward slightly, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Squat up by extending knees and hips until legs are straight. Return and repeat.


Keep head facing forward, back straight, chest high, and feet flat on surface; equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement. Arms positioned forward allows torso to be positioned more upright. See Squat Analysis.

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