FORM GUIDES

BARBELL SQUAT

A classic power move, the squat builds muscle all over your body. Make it the cornerstone of your training.

⨀ Keep your shoulders back and down, head forward

⨀ Rest the bar on the back of your shoulders, not neck

⨀ Keep feet shoulder width apart toes slightly turned out

⨀ As you brace your core, slowly bend your knees and lower your backside to the floor as far as you can, keep your torso as upright as possible – don’t let your spine curl forwards.

⨀ Keep knees in line with feet throughout, then push back up through your heels to finish.

PRISONER SQUAT

⨀ Follow the same form as for the barbell squat above.

⨀ Touch your fingers to your temples and keep your elbows back.

⨀ Keep your back upright and knees in line with your feet.

⨀ Squat as low as you can manage without losing form.

ONE-LEG SQUAT

⨀ Keep your back straight with your shoulders back and core muscles engaged to hold your body steady.

⨀ Hold your arms out in front of you for balance.

⨀ Lower slowly as far as you can manage before pushing back up.

⨀ Keep your bending knee in line with your foot.

MEDICINE BALL SQUAT AND REACH

⨀ Stand up straight, holding a medicine ball to your chest.

⨀ Feet just wider than shoulder-width apart with toes turned out slightly.

⨀ As you squat, press the ball away from you at chest-height.

⨀ The counterbalance of the ball should allow you to squat lower than usual.

SQUAT TO HIGH PULL

⨀ Attach the centre of a stretch band to a solid object at floor level.

⨀ Get tension on the band before squatting while facing the band.

⨀ As you stand up, pull the handles up to shoulder-height, leading with your elbows.

⨀ Keep your back straight and core braced throughout.

SQUAT TO PRESS

⨀ Hold dumbbells at shoulder-height with your elbows out to the sides.

⨀ Lower into a squat with a straight back and knees in line with your feet.

⨀ As you stand up, press