Leg bends, often referred to as squats, are a fundamental exercise for lower body strength. Here's how to properly perform them, as detailed in the provided reference:
Performing a Leg Bend (Squat)
To execute a proper leg bend, follow these steps:
- Starting Stance: Begin by standing with your feet positioned shoulder-width apart. This stable base is crucial for balance.
- Initiate the Movement: Squeeze your hips and slowly bend both knees. Lower yourself down as if you were about to sit in a chair. Avoid leaning too far forward; maintain an upright torso.
- Depth and Hold: Lower yourself to a comfortable squat position. Hold this position for 5 to 10 seconds. Be sure to engage your leg and core muscles.
- Return to Standing: Slowly rise back to the starting standing position. Use your leg muscles to power the movement.
Summary of Leg Bend Technique
| Step | Action | Details |
|---|---|---|
| 1 | Start Position | Stand with feet shoulder-width apart. |
| 2 | Lowering | Squeeze hips and bend knees, as if sitting in a chair. |
| 3 | Hold | Maintain the squat position for 5-10 seconds. |
| 4 | Rising | Slowly return to a standing position. |
Tips for Proper Leg Bends
- Engage your Core: Keep your core tight throughout the movement to stabilize your body.
- Controlled Movement: Avoid jerky movements; control your descent and ascent.
- Proper Depth: Don't force a deep squat if you're a beginner; aim for a comfortable range of motion.
- Listen to Your Body: Stop if you experience any pain.
By following these steps, you can safely and effectively perform leg bends to strengthen your lower body.
