Basic Squat

Basic Squat

Difficulty level: Beginner | Muscle Group(s): Glutes, Hamstrings, Legs, Quadriceps | Modality: Strength


  • This is an excellent exercise for seniors and those who require integrated neuromuscular control in the kinetic chain.


  • Ensure the individual has strength in the posterior chain (glutes, hamstrings and erector spinae) before prescribing this exercise.


  • Stand tall with the gaze straight ahead.
  • Initiate a squat with a knee bend.
  • As the knees bend past 10°, push the hips back and keep bending the knees.
  • Only descend into the squat half way as shown.
  • Squat back up and repeat pattern.