STRONG SQUATING LEGS = A MORE CAPABLE WOMAN

"STRONG LEGS don’t just change how you look. They change what you’re capable of."

A STRONG-LEGGED WOMAN IS A MUCH MORE CAPABLE WOMAN...and one of the best ways to get stronger legs from the ground up is the SQUAT.

11 POWERFUL BENEFITS of SQUATS:

They help:

- Strengthen your ankles, calves, knees, thighs, and glutes

- Build a stronger, more stable core

- Maintain stronger bones

- Improve balance and coordination

- Support better posture

- Protect your ability to sit down and stand up

- Climb stairs and hills more confidently

- Lift, carry and move more easily

- Improve insulin sensitivity and blood-sugar control

- Build calorie-burning muscle for weight control

- Maintain mobility and independence

SQUAT WITH STRONG FORM

- Stand with feet about shoulder-width apart

- Brace your core and keep your chest lifted

- Sit your hips back and bend your knees

- Keep your knees tracking in line with your toes

- Keep your heels firmly grounded. By lifting your big toes a little your weight will naturally shift back more into your heels to take the full weight off the knees

- Lower only as far as you can control comfortably

- Push through your whole foot to stand tall

- Squeeze your glutes at the top - without leaning backwards

- Move slowly and stay in control

Quality SQUATS first. Depth and adding weights come later.

GET SQUATTING, GIRLS to be more capable and stronger!

Check the BEST SQUAT FORM. GOOD FORM helps protect your knees and ensures you receive the full strength-building benefits from every SQUAT.

THE KWS SQUAT LADDER to STRONGER LEGS

Beginner to Advanced

The goal isn't simply to squat lower. It's to become stronger, steadier and more capable through the range your body can control.

There are TWO related - but different - goals:

1. Strength SQUAT: controlled lowering and standing against resistance.

2. Passive Deep SQUAT: relaxing comfortably near the floor. This requires ankle, hip and spinal mobility as well as balance; brilliant for overall strength, flexibility and mobility.

   
   

Beginner to Advanced

1. Assisted High-Chair Sit-to-Stand SQUAT

Best starting point when standing is difficult.

Use a firm, high chair.

Place hands on armrests, thighs or a secure rail.

Lean forward slightly and push through both feet.

Lower slowly - do not drop into the chair.

Target: 1–2 sets of 5–8.

Progress when you can complete 10 controlled repetitions without pulling heavily with your arms.

2. Unassisted High-Chair Sit-to-Stand SQUAT

Cross hands over your chest or reach them forward.

Stand without using your hands.

Sit back slowly and lightly touch the chair.

Target: 2 sets of 8–12.

3. Lower-Chair or Box SQUAT

Gradually lower the sitting surface rather than immediately adding weight.

Sit your hips back towards the chair.

Keep your whole foot grounded.

Knees track in the same direction as your toes.

Lightly touch the chair and stand—do not rock backwards.

Target: 2–3 sets of 8–12.

4. Assisted Free SQUAT

Hold a rail, stable bench or suspension straps.

Use the support for balance, not to pull yourself up.

Gradually squat lower while maintaining good alignment.

Reduce the amount of hand assistance over time.

Target: 2 sets of 8–12.

5. Wall SQUAT or WALL SIT

Useful for building thigh strength, endurance and confidence, but it does NOT completely replace a normal squat.

Moving Wall Squat:

Slide slowly down the wall.

Pause briefly.

Push through your feet and rise.

Wall-Sit Hold: begin with 10–20 seconds and build towards 30–45+ seconds.

6. Unassisted Bodyweight SQUAT

Feet approximately shoulder-width apart.

Brace the torso and keep the chest comfortably lifted.

Sit hips down and back.

Keep knees tracking over the toes.

Lower only as far as you can control.

Stand tall without snapping or locking the knees backwards.

Target: 2–3 sets of 8–15.

7. Goblet SQUAT

Usually the best first weighted squat.

Hold one dumbbell vertically close to the chest. The front-held weight can act as a counterbalance and help you remain upright.

Target: 2–3 sets of 8–12.

When 12 repetitions feel controlled and you could perform another 2–3, increase the weight slightly.

8. Suitcase SQUAT

Hold one dumbbell in each hand by your sides.

This allows more total load without having to hold a heavy weight at chest height. Keep both weights equal and your shoulders level.

Target: 2–3 sets of 6–12.

9. Wide-Stance or Sumo SQUAT

Feet wider than shoulder-width.

Toes turned out slightly.

Knees follow the toes.

Lower between the hips rather than forcing excessive depth.

This is a useful variation, not necessarily a more advanced level.

It changes the emphasis towards the glutes and inner thighs.

10. Front-Rack SQUAT

Hold dumbbells at shoulder height. This requires more upper-body control, core stability and balance than a goblet squat.

It is more advanced because of the loading position—not because it must be performed extremely deeply.

Target: 2–3 sets of 6–10.

11. Heavier and more challenging variations

Only after excellent control:

• Heavier goblet squats

• Heavier suitcase squats

• Double-dumbbell front squats

• Slow lowering squats

• Pause squats

• Split squats or supported single-leg variations

For most KWS and other women, these provide more practical benefits than chasing complicated barbell SQUATS.

Where does the heel wedge fit?

A heel wedge is a useful modification, not automatically a beginner or advanced progression.

Raising the heels can:

• Compensate for limited ankle movement

• Allow a more upright torso

• Help some women squat deeper and more comfortably

• Increase the demand on the thighs

Use a firm, stable wedge - not lose weight plates that could slide. Continue working separately on ankle mobility rather than assuming everyone must eventually remove the wedge.

Working towards a PASSIVE DEEP SQUAT

Practise this as mobility work after warming up or while holding a secure support:

• Hold a rail and lower into a comfortable squat.

• Keep heels supported on a wedge if necessary.

• Gently shift weight from side to side.

• Accumulate several comfortable short holds.

• Gradually reduce hand assistance and wedge height.

Begin with 3 holds of 10–20 seconds. Build towards 30–60 seconds, but never force the knees, hips or ankles.

Not every woman’s hip or ankle structure will allow the same depth.

A full passive squat is optional; becoming strong through a safe, useful range is the priority.

How often?

For meaningful strength improvement:

• Squat-train 2–3 non-consecutive days each week.

• Start with 1–2 sets and build towards 2–3 sets.

• Beginners may start with 10–15 manageable repetitions.

• As strength improves, use enough resistance that 8–12 repetitions feel challenging while form remains strong.

• Rest approximately 60–120 seconds between harder sets.

Passive-SQUAT mobility can be practised gently for a few minutes most days.

Exercise is Medicine - for ALL women and essential as we age.

The Simple SQUAT Progression Rule

First increase control, then repetitions, then depth, and finally weight.

Move up the ladder when you can:

• Complete every repetition with stable feet and knees

• Lower in a controlled manner without dropping

• Stand without rocking or pulling

• Finish the set with approximately 2–3 good repetitions still possible

• Recover without increased joint pain

Muscle effort is expected.

Sharp pain, joint pain, dizziness or loss of control means stop and modify.

Women with significant knee or hip pain, recent joint surgery, severe osteoporosis or unexplained balance problems should have their squat assessed individually.

ENJOY SQUATTING GIRLS to be more CAPABLE and STRONGER!