Narrow Squat On Book


Pro Tip

Any sturdy flat item that can support your body weight and will not move can be used as a substitute item to perform this movement with.


How To

  1. Stand upright with your feet closer than shoulder-width apart, heels on a book, and hands on your hips.
  2. Inhale and break at your hips, sitting down and allowing your torso to come forward while keeping it straight.
  3. Continue lowering yourself until your thighs are at least parallel to the ground.
  4. Exhale and raise yourself up by pushing through your heels until you return to the starting position.

Primary Muscle Groups

Glutes

Muscles of your butt.

Quads

Muscles spanning the front of your thigh.


Secondary Muscle Groups

Hamstrings

Muscles spanning the back of your thigh.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.


Equipment

Bodyweight

This means that the exercise requires you to use your bodyweight as resistance but you also need other equipment to successfully perform the exercise.

Large Textbook

Anything that is 3-4 inches high and can handle you standing on it is fine.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment