How to Perform 10 x 10 Squat Set
Squats build strength in your quadriceps, glutes, hamstrings, calves and lower back. In this exercise set, you will perform 10 sets of 10 repetitions (10x10) for a total of 100 squats. To prevent injury, it is important to maintain proper form throughout the sets. If you are new to squats, start with a smaller number of sets, and work up to doing a 10x10. This exercise should be performed two to three times per week with a rest period of at least a day between sessions.
Instructions
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1
Stand straight up with your feet shoulder width apart and toes pointing straight forward.
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2
Slowly lower your body as if sitting down on a chair, keeping your back straight, your weight centered over your heels, and your knees directly over your toes.
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3
Stop when your thighs are parallel to the ground and your knees are a 90-degree angle. If you cannot keep your back straight and weight over your heels in this position, modify the exercise by lowering yourself as far as you can while still maintaining good form.
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4
Hold this position for a few second.
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5
Slowly return to your starting position keeping your back straight and weight over your heels.
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6
Repeat steps 2 through 5 nine more times, for a total of 10 repetitions.
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7
Rest for 30 to 90 seconds, depending on how you feel, before beginning the next set.
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8
Repeat Steps 1 through 7 nine more times to perform a total of 10 sets.
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Tips & Warnings
Get a more intense workout by adding weights.
Before beginning any workout, warm-up to prevent muscle injury.
If you experience knee pain, stop and consult your physician before beginning again.
Resources
- Photo Credit Jamie Robertson
