Squat And Lift Over

Video coming soon...

The Squat and Lift Over workout primarily engages the Quads and Abs using bodyweight exercises.

While other muscles are involved, the focus is on these primary muscle groups.

Stand with your feet shoulder-width apart and toes pointing slightly outward.
Engage your core muscles by pulling your belly button in towards your spine.
Lower your body by bending your knees and pushing your hips back as if you are sitting down on a chair.
Continue lowering until your thighs are parallel to the ground, keeping your heels flat on the floor.
Push through your heels and extend your legs to return to the starting position.

Start with proper warm-up exercises to prepare your muscles and joints for the squat and lift over.
Focus on engaging your quads by pushing through your heels and keeping your knees in line with your toes.
Keep your abs tight throughout the exercise to maintain stability and protect your lower back.
Maintain a neutral spine by keeping your chest up and shoulders back, avoiding rounding or arching your back.
Control your descent and ascent, avoiding sudden movements or bouncing at the bottom of the squat.
Breathe in as you lower yourself down and exhale as you push back up, using your breath to support your movement.
Gradually increase the depth of your squat as you gain strength and flexibility, but only go as low as you can maintain proper form.