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LESSON 4
Squat Series
INTRODUCTION
The squat strengthens the muscles
in the lower limb
and improves the ability to
counteract a medial or lateral
displacement of the knee [3].
Common techniques to
vary the squat exercise include
changes in stance width,
foot placement angle, hip depth, and
extra load
The squat strengthens the muscles
in the lower limb
and improves the ability to
counteract a medial or lateral
displacement of the knee [3].
Common techniques to
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vary the squat exercise include
changes in stance width,
foot placement angle, hip depth, and
extra load
The squat strengthens the muscles
in the lower limb
and improves the ability to
counteract a medial or lateral
displacement of the knee [3].
Common techniques to
vary the squat exercise include
changes in stance width,
foot placement angle, hip depth, and
extra load
The squat strengthens the muscles
in the lower limb
and improves the ability to
counteract a medial or lateral
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displacement of the knee [3].
Common techniques to
vary the squat exercise include
changes in stance width,
foot placement angle, hip depth, and
extra load
Squatting features components of
everyday
functional movements such as
walking, ascending and
descending stairs, sitting down, and
standing up [1, 2].
The squat strengthens the muscles
in the lower limb
and improves the ability to
counteract a medial or lateral
displacement of the knee [3].
Common techniques to
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vary the squat exercise include
changes in stance width,
foot placement angle, hip depth, and
extra load
Squatting features components of everyday functional movements such as walking,
ascending and descending stairs, sitting down, and standing up. The squat strengthens the
muscles in the lower limb and improves the ability to counteract a medial or lateral
displacement of the knee. Common techniques to vary the squat exercise include changes in
stance width, foot placement angle, hip depth, and extra load. (Lorenzetti 2018).
Most of you is familiar of squat exercises, for it is mainly use to develop the buttocks
and thigh area. Moreover, it is one of the strength exercises which an individual lowers their
hips from a standing position and then stands back up. It is considered as a dynamic
exercise for improving strength and develop muscles in the lower extremities as well as the
core muscles.
LEARNING OUTCOMES
Identify the importance of squat.
Perform correctly different squat series.
Let’s See What‘s On Your Mind
Direction: Write the acronym of squat. Your answers must describe the elements of the
word SQUAT. Write your answers on the space provided.
S – _____________________________________________
Q – _____________________________________________
U – _____________________________________________
A – _____________________________________________
T – _____________________________________________
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Let’s Connect the Dots
Direction: Answer the following questions. Write your answer on the space provided.
1. From your answers on the activity above, in your opinion, what is squat exercise?
Answer:_____________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________.
2. How does squat improve the core muscles?
Answer:_____________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________.
3. What do you think are the muscles that are being developed doing squats? How
these muscles help your daily tasks?
Answer:_____________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________.
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Let’s Talk About It
SQUAT
The squat is a dynamic strength training exercise that requires several muscles
in your upper and lower body to work together simultaneously.
Many of these muscles help power you through daily tasks such as walking, climbing
stairs, bending, or carrying heavy loads. They also help you perform athletic-related
activities.
Adding squats to your workouts can help boost your exercise performance,
decrease your risk of injury, and keep you moving more easily throughout the day. But
these are just a few of the benefits.
The Squat is a lower body exercise. You can do the bodyweight version, without
added resistance (also called Bodyweight Squat or Air Squat), or with weights such as a
barbell (Front Squat and Back Squat are variations of the Barbell Squat).
The Squat exercise mainly targets the thighs (quadriceps & hamstrings) and the
glutes. However, core strength & stability, ankle mobility, back muscles, calves, and
other factors play an important role when you are doing this exercise.
Proper squats strengthen your legs, glutes, and many other muscles. Improve
your lower body mobility and keep your bones and joints healthy. Bad squats don’t
activate the right muscles at the proper intensity, put additional stress on ligaments and
joints, and increase risk of injury.
MUSCLES USED IN SQUAT
The obvious muscles targeted are in the lower body, but in order to do this
compound exercise correctly, you also need to use several muscles above your waist.
The lower muscles targeted in a squat include your:
gluteus maximus, minimus, and medius (buttocks)
quadriceps (front of the thigh)
hamstrings (back of the thigh)
adductor (groin)
hip flexors
calves
In addition to the lower body, the squat also targets your core muscles. These
muscles include the rectus abdominis, obliques, transverse abdominis, and erector
spinae.
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BENEFITS OF SQUAT EXERCISE
The list of squat benefits is lengthy, but to summarize and point out the top picks,
here are seven key benefits of doing squats.
1. Strengthens your core
Having strong core muscles can make everyday movements like turning, bending, and
even standing easier. Not only that, but a strong core can improve your balance, ease
pain in your low back, and also make it easier to maintain good posture.
2. Reduces the risk of injury
When you strengthen the muscles in your lower body, you’re better able to execute full-
body movements with correct form, balance, mobility, and posture.
3. Crushes calories
Calorie burning is often equated with aerobic exercises such as running or cycling. But
performing high-intensity, compound movements like the squat can also crush some
serious calories.
4. Strengthens the muscles of your lower body
Strength training exercises like squats can help strengthen and tone the muscles in your
lower body. When these muscles are in good condition, you may find that you can move
more comfortably, with less pain, and that everything from walking to bending to
exercising is easier to do.
5. Boosts athletic ability and strength
If you compete in a sport, adding jump squats to your workout may help you develop
explosive strength and speed which, in turn, may help improve your athletic
performance.
6. Variety helps with motivation
Once you master the basic squat, there are many different types of squat variations you
can try. Changing up your squats can help keep the exercise interesting, while also
activating different muscle groups.
7. Can be done anywhere
To do bodyweight squats, you don’t need any equipment. All you need is your body and
enough room to lower your hips into a sitting position.
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SQUAT SERIES
1. Basic squat
Step 1: Start with your feet shoulder-width apart, toes slightly out, and your arms down
at your side.
Step 2: Start to hinge at the hips and bend your knees, sitting back like you’re going to
sit down and allowing your arms to raise up in front of you. Ensure that your knees
don’t fall inward and your back stays straight.
Step 3: When your thighs are parallel to the ground, stop and push up through your
heels to return to start.
Visit link below for reference:
https://youtu.be/95iEzDQe-kM
2. Side squat
Step 1: Start with your feet shoulder-width apart and your arms down at your sides.
Step 2: Begin to hinge at the hips and bend your knees, stepping your right foot out to
the side and allowing your arms to raise up in front of you to a comfortable position.
Step 3: When your thighs are parallel to the ground, stand up, stepping your left foot to
meet your right.
Step 4: Repeat, stepping your left foot out and bringing your right foot to meet it.
Visit link below for reference:
https://thumbs.gfycat.com/OblongCarelessCheetah-size_restricted.gif
https://youtu.be/C0dFeb1v4xw
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3. Prisoner squat
c c
Step 1: Start with your feet shoulder-width apart, toes slightly out, arms bent, and
fingers interlaced behind your head.
Step 2: Proceed with a basic squat.
Visit link below for reference:
https://youtu.be/cpHY0nqApxg
4. Plié squat
Step 1: Start with your feet wider than shoulder-width apart, toes pointed out.
Step 2: Bend your knees, dropping until your thighs are parallel to the ground, or as far
as you can go. Keep your chest up throughout the movement.
Step 3: Push through your heels to return to start.
Visit link below for reference:
https://youtu.be/yNKVK2axeNI
5. Side-kick squat
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Step 1: Drop down into a basic squat.
Step 1: As you come up, kick your right leg up as high as it will go.
Step 1: Drop immediately down again to another basic squat, pushing up and kicking
your left leg up.
Visit link below for reference:
https://youtu.be/n9GwEhb2esw
6. Split squat
Step 1: Stagger your stance so your right foot is in front of your left.
Step 1: Perform a squat, dropping down until your right thigh is parallel to the ground.
Step 1: Stand and switch your stance.
Visit link below for reference:
https://youtu.be/9Sk__yZ2DQYFrog squat
7. Frog Squat
Step 1: Drop down into a basic squat.
Step 2: Place your elbows inside your knees, clasping your hands together.
Step 3: Keeping your elbows where they are, slowly start to straighten your legs,
pushing your hips up in the air, then lower back down.
Visit link below for reference:
https://youtu.be/oN88JAT9MDE
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8. Squat jacks
1. Drop down into a basic squat with your arms behind your head.
2. Jump your feet out and back in, maintaining a squat position.
Visit link below for reference:
https://youtu.be/J6Y520KkwOA
Let’s Do It!
Direction: Perform the different squat series below. Take a video of yourself executing
the different exercises.
*Warm-up and cool-down exercises must be included on the video. Perform
proper breathing while doing the exercises.
SQUAT SERIES
Warm-up and Set(s) Repetition Rest Notes
Stretching
Exercise
Shoulder 1 15 cts. inward ----
Rotation 15 cts. outward
(inward and
outward)
Jog in Place 1 15 cts. ----
Hip Openers 1 15 cts. ----
Forward 1 15 cts. ----
Lunge
Side Lunge 1 15 cts. 10 sec
(Preparation for
plank exercises)
Squat Exercises
Basic Squat 2 Set 1: 15 cts. 8 sec (after Set 1) See links for
Set 2: 30 cts. 10 sec (after Set reference:
2) https://www.youtu
be.com/watch?
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v=ghklj-UhyU4
Prisoner 2 Set 1: 15 cts. 8 sec (after Set 1) See links for
Squat Set 2: 30 cts. 10 sec (after Set reference:
2) https://www.youtu
be.com/watch?
v=coQHhPdszfQ
Side-kick 2 Set 1: 15 cts. 8 sec (after Set 1) See links for
Squat Set 2: 30 cts. 10 sec (after Set reference:
2) https://www.youtu
be.com/watch?
v=1qC0lJoqKjY
Jump Squat 2 Set 1: 15 cts. 8 sec (after Set 1) See links for
Set 2: 30 cts. 10 sec (after Set reference:
2) https://www.youtu
be.com/watch?
v=A6yazFNpbtI
Frog Squat 2 Set 1: 15 cts. 8 sec (after Set 1) See links for
Set 2: 30 cts. 10 sec (after Set reference:
2) https://www.youtu
be.com/watch?
v=twaFdqDPl3c
Cool-down
Exercise
Child Pose 1 15 cts. --- In this phase, just
Knee Chest 1 15 cts. --- move slowly and
Press relax. Don’t forget
Cobra Pose 1 15 cts. --- your proper
Pigeon Pose 1 15 cts. --- breathing.
Cat Cow 1 15 cts. ---
Note:
Wear proper attire (e.g. Jogging pants/Leggings, T-shirt, and Rubber Shoes)
For girls, please tie your hair neatly.
Submission of the video for the Squat Series must be copied and pasted in a CD
and include it along with your module upon submission. Compile all videos
required in this module (midterm) in one CD.
Name your file: Chapter 2 (Lesson 4 – Squat Series)
For the cover of the CD, Title: Module in PATH FIT 1 (Movement Enhancement),
below write your complete name (last, first, middle initial), course, year & section.
(e.g.)
Module in PATH FIT 1 (Movement Enhancement)
DELA CRUZ, JUAN P.
BPEd 1
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Let’s Dig Up More
Direction: Answer the following questions below. Write your answers on space provided.
1. What problems or difficulties have you met in doing the plank series of exercises?
How did you overcome them?
Answer:_____________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________.
2. How do you think doing squats as one of your workout routines could decrease your
risk of injury, and keep you moving more easily throughout the day?
Answer:_____________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________.
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PATH FIT 1 – Movement Enhancement
