Build Leg Strength with Squat Pose

Squat Pose

Rep Range

Time Based

Hints

Begin by standing with your feet wider than shoulder-width apart, toes pointed slightly outward. Lower yourself into a deep squat, aiming to keep your heels grounded or as close to the ground as your flexibility allows. As you descend, position your elbows on the inside of your knees, gently pushing them outward to open up the hips. Join your hands together in a prayer position at chest level, keeping your chest lifted and your spine elongated. Ensure your weight is evenly distributed between both feet, and your knees are in line with your toes.

Common Mistakes

Be cautious not to let your chest droop forward; always strive to maintain an elevated chest with a straight back throughout the pose. It's essential to ensure that your knees track over your toes, not letting them cave inward. For individuals with tighter ankles or calves, if your heels tend to lift off the ground, consider using a folded towel or yoga block beneath them to offer added support.

Breathing

Inhale deeply as you lower into the squat and position your elbows inside your knees. Once settled in the pose, maintain steady, deep breaths. Each inhale and exhale should be smooth and controlled, using the rhythm of your breathing to encourage relaxation and help deepen the stretch. When coming out of the pose, exhale deeply.

Muscle Focus

Primary Focus Area

Hip Flexors, Adductors