Glutei and quadriceps
Half Squat
Rest your back and buttocks against the wall. Both
feet should be parallel, separated from one another about the distance
between your hips, and at a distance from the wall equal to 2.5
times the length of your foot.
From this starting position, slowly slide your
back downward. The first few times, stop the sliding when your thighs
form an angle of approximately 45º with the floor. When you reach
this position, hold it for at least 30 seconds. You will notice
how your glutei and quadriceps (the muscle in the front of your
thigh) are working. Then, exert the muscles of your legs and buttocks
to go up, back to the starting position. If you need to, you may
rest your hands on your thighs when returning to the starting position.
After each movement, rest for about 15 seconds and then repeat
the movement. You must do a series of up to 5 movements.
As your training improves, you must go even lower, until you manage
to hold a position with your knees at a 90º angle (as shown in the
diagram). Moreover, you shall increase the time you are able to
hold the position, until you are able to hold it for 1 whole minute
and repeat it after a 30 second break until completing a series
of 5 movements.
If when doing this movement, or on ending the exercise,
your knees should hurt, stop doing it and consult the physician
who prescribed it.
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