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Steps of Squat

Stand with your head facing forward and your chest held up and out.

Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.

Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit? Rather than allowing your back to round, let your lower back arch slightly as you descend.

Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.

Keep your body tight, and push through your heels to bring yourself back to the starting position.

Benefits of Squat

Builds Muscle in Your Entire Body

Functional Exercise Makes Real-Life Activities Easier

Burn More Fat

Maintain Mobility and Balance

Boost Your Sports Performance -- Jump Higher and Run Faster

Tone Your Backside, Abs and Entire Body

Help with Waste Removal


Squats can be performed using only the practitioner's body weight. For weighted squats, a barbell is typically used, although the practitioner may instead hold dumbbells, kettlebells, or other weighted objects. Individuals uncomfortable performing freeweight squats may use a Smith machine or hack squat machine.


Don’t avoid knee problem.



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