Squats
The lower-body reference: quads, glutes and hamstrings, with a depth that decides whether the rep counts.
The movement
Loading the coach
How to do it
- Feet about shoulder-width apart, toes turned slightly out.
- Sit back with your hips, knees tracking over your toes, chest up.
- Go down until your thighs are at least parallel to the floor, then drive back up.
The two mistakes that cost you reps
- Not going deep enough: the most frequent reason a rep is not counted.
- Heels lifting off the floor, which shifts the work to the knees.
How Orusta counts it
Orusta reads the knee angle and the torso ratio. You have to stand fully upright once before the first rep, then reach the low position for it to count.
Easier, harder
Easier
Sit down to a chair and stand back up. The chair sets the depth for you.
Harder
Jump squats, or hold a weight against your chest.
What a good set looks like
30 to 50 reps in a set is a good level. The limit is usually the breath, not the legs.