Squat

Classical Repertoire Beginner Standing Hip & Posterior Chain

Classical squat on the carriage: heels on the low footbar, the knees bend into a squat as the carriage presses out, building leg strength and lower-body control.

Body
Reformer
Movement

Schematic — Squat Reformer · 1-2 strong springs · Footbar Low · Headrest Down

AI-generated illustration: an instructor performing Squat, on a Reformer, springs set to 1-2 strong springs, footbar Low, headrest Down. Illustrative only — the schematic diagram above shows the movement. — AI-generated illustration Illustrative only — the schematic above is the reference drawing.

Teaching Precautions

Common precautions, not exhaustive. Screen every client and refer when in doubt.

Knee Issues: Keep the knees tracking over the second toe and limit the depth; stop if the knee complains.

Apparatus Setup

Reformer

Spring Tension 1-2 strong springs

Footbar Position Low What this means →

Headrest Down

Target Muscles

Quadriceps (Primary)Hamstrings (Secondary)Gluteus Maximus (Primary)Calves (Gastrocnemius/Soleus) (Secondary)

Setup Instructions

Stand on the carriage facing the footbar with the heels on the low footbar, feet hip-width apart and hands on the footbar for balance.

Execution Instructions

Exhale to bend the knees into a squat as the carriage presses out, keeping the chest tall and the knees tracking over the toes; inhale to press back up as the carriage returns.

Teaching Cues

Alignment

"Track the knees over the second toes and keep the chest tall."

Control

"Lower only as far as the heels stay down and the spine stays long."

Breath

"Exhale to squat, inhale to press back up."

Modifications & Progressions

Shallower Squat (Regression)

Limit the depth of the squat and keep the heels down throughout.

Three-Count Descent (Progression)

Slow the descent to a three-count to increase time under tension.

Lower Footbar (Injury Modification)

For knee issues, set the footbar lower so the heels stay down, squat only to a quarter depth and keep the knees tracking over the second toes.

Similar Exercises

Same category, or body position when the category is unique.

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