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  • Stand with your feet should width apart with your weight pressing through your heels and a slight bend in your knees.
  • Back should be straight in alignment with your neck
  • Look forward and contract your core muscles (abdomen and gluteals) to support your lower back.
  • Bend through your hips, knees and ankles lowering your body towards the ground.
  • Your weight should be through the heels of your feet, not your toes, ensuring that your knees never track forward of your toes. To check this perform the squat in front of a mirror with your body side on.
  • Lower your body until your thighs are parallel with the ground, then push through your heels and squeeze through your quads and glutes to stand again. Never fully straighten your legs.
  • Repeat 10-15 reps x 2 sets
  • Initially complete this exercise on a flat surface without weights. Once you're confident this exercise you can progress the exercise by holding on to light weights or a barbell.