People don’t join gyms or personal trainers to

improve their squat. They join to lose weight,

tone up and to look and feel good about



However learning to do an exercise properly

means that you will build sufficient strength

and muscle and the better you perform the

move, the more calories you will burn


You will also reduce your risk of injury


Last month, I dedicated our Wednesday

lunchtime to perfecting squats. Mainly

because I have so many new clients and

because the squat can be tricky to get right


It was a huge success as the training we

did let everyone feel what it should be like


For example (this is the workout we followed)


Squat to a bench 

Can also be done to a chair, sofa or bed, start

a step forward from the bench then push your

bum back, knees should only come forwards

slightly, then sit and as soon as your bum

touches the step stand back up


The one is great for getting the right depth in

your squat


Squat facing a wall

Stand back slightly from the wall and squat

until your thighs are parallel to the floor


This one is good for clients who lean forwards

too much and not bring the bum down enough


Squat with back to wall

Take your feet wider and slide down the wall

to sit in a deep squat, push your knees out

with your elbows to stretch the hips and inner thighs


This one is good if you can’t sit in a deep squat,

you can also use a weight to weigh you down.

improving your flexibility


1 Leg Back Squat

Stick one foot behind you on a step, the could

or even a ball, keeping your shoulders over you hips,

squat down until the back knee touches or is close

to the floor


This one is good for balance or rebalancing a weak

leg to a strong leg i.e. do more sets on the weak one


Split Squats

Stand with one foot in front and one behind at a

distance you can bring the back knee down without

bringing your front knee fowards


This one is good for developing the standard squat

and strengthening the muscles around the knee cap


You can see videos of these moves on FSF Online

and a whole load of videos, recipes and lifestyle



It’s free to sign up


This month we are doing press up practice and it

will be interesting to see how quickly the women

get to doing their first one, or ten


They can’t believe it will happen but I know it will




p.s. the yoga workshop at the weekend was so

lovely, I’ll let you know the dates for next year

soon xx



Carolyne is the owner of Fit Strong Females with a Studio in Glasgow City Centre and an Online Membership Site, with 18 years experience. She is also a Fitness, Success and Food Blogger, Author and Writer. You can contact her at or find more information at 

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