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Number 4 Squat

Calisthenics / Pilates / Intermediate

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How to do Number 4 Squat:

Muscles Worked

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number 4 squat is a calisthenics and pilates exercise that primarily targets the quads and to a lesser degree also targets the glutes and hamstrings ...more

number 4 squat is a calisthenics and pilates exercise that primarily targets the quads and to a lesser degree also targets the glutes and hamstrings.

Learning proper number 4 squat form is easy with the step by step number 4 squat instructions, number 4 squat tips, and the instructional number 4 squat technique video on this page. number 4 squat is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the number 4 squat video, learn how to do the number 4 squat, and then be sure and browse through the number 4 squat workouts on our workout plans page!

Tips

  1. Keep your chest out, head up, and a natural arch in your lower back. Do not bend over or look down.
  2. Be sure to get as low as you can. Perform on a soft surface in case you lose your balance and fall over. Go only as low as you feel you can safely go.
  3. Perform next to a wall so that you can catch your balance if need be.

Variations

  1. Perform with dumbbell or weight plate out in front of your body.
  2. Pulse up in and down quickly, only going down about 6 inches.
  3. Perform a pistol squat. This is where you raise your right leg off the ground and hold it out in front of your body, while you squat down with your left leg.

Types

  • Force Type: N/A
  • Mechanics Type: Compound

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Tips

  1. Keep your chest out, head up, and a natural arch in your lower back. Do not bend over or look down.
  2. Be sure to get as low as you can. Perform on a soft surface in case you lose your balance and fall over. Go only as low as you feel you can safely go.
  3. Perform next to a wall so that you can catch your balance if need be.

Variations

  1. Perform with dumbbell or weight plate out in front of your body.
  2. Pulse up in and down quickly, only going down about 6 inches.
  3. Perform a pistol squat. This is where you raise your right leg off the ground and hold it out in front of your body, while you squat down with your left leg.

Types

  • Force Type: N/A
  • Mechanics Type: Compound