{"id":9222,"date":"2025-06-16T15:55:28","date_gmt":"2025-06-16T13:55:28","guid":{"rendered":"https:\/\/www.bewegungsatlas.berlin\/squats-your-basis-for-strong-legs-back\/"},"modified":"2025-06-16T15:56:40","modified_gmt":"2025-06-16T13:56:40","slug":"squats-your-basis-for-strong-legs-back","status":"publish","type":"post","link":"https:\/\/www.bewegungsatlas.berlin\/en\/squats-your-basis-for-strong-legs-back\/","title":{"rendered":"Squats &#8211; your basis for strong legs &amp; back!"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"9222\" class=\"elementor elementor-9222 elementor-9219\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2b19a3c elementor-section-boxed elementor-section-height-default elementor-section-height-default wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-equal-height-no\" data-id=\"2b19a3c\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4a46b97\" data-id=\"4a46b97\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6d28b63 elementor-widget elementor-widget-text-editor\" data-id=\"6d28b63\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Squats are one of the most effective exercises for strengthening your leg muscles and lower back. They help you to remain flexible and independent in everyday life, for example when you want to stand up again from a deep seat. With just a few minutes a day, you can significantly improve your strength and stability.  <\/p><p>\u27a1\ufe0f 3x 10-15 repetitions daily<br>\u27a1\ufe0f Strengthens leg muscles &amp; lower back<br>\u27a1\ufe0f Important for standing up independently from a deep seat<\/p><p>How to do it properly:<br>1\ufe0f\u20e3 Feet shoulder-width apart, back straight<br>2\ufe0f\u20e3 Squat down slowly, knees not over your toes<br>3\ufe0f\u20e3 Sit low, then push up again<\/p><p>Keep at it &#8211; for more strength and flexibility!<\/p><p> <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Squats are one of the most effective exercises for strengthening your leg muscles and lower back. They help you to remain flexible and independent in everyday life, for example when you want to stand up again from a deep seat. With just a few minutes a day, you can significantly improve your strength and stability. \u27a1\ufe0f 3x 10-15 repetitions daily\u27a1\ufe0f Strengthens leg muscles &amp; lower back\u27a1\ufe0f Important for standing up independently from a deep seat How to do it properly:1\ufe0f\u20e3 Feet shoulder-width apart, back straight2\ufe0f\u20e3 Squat down slowly, knees not over your toes3\ufe0f\u20e3 Sit low, then push up again Keep at it &#8211; for more strength and flexibility!<\/p>\n","protected":false},"author":1624,"featured_media":9221,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[458],"tags":[],"class_list":["post-9222","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news-en"],"_links":{"self":[{"href":"https:\/\/www.bewegungsatlas.berlin\/en\/wp-json\/wp\/v2\/posts\/9222","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bewegungsatlas.berlin\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bewegungsatlas.berlin\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bewegungsatlas.berlin\/en\/wp-json\/wp\/v2\/users\/1624"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bewegungsatlas.berlin\/en\/wp-json\/wp\/v2\/comments?post=9222"}],"version-history":[{"count":0,"href":"https:\/\/www.bewegungsatlas.berlin\/en\/wp-json\/wp\/v2\/posts\/9222\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bewegungsatlas.berlin\/en\/wp-json\/wp\/v2\/media\/9221"}],"wp:attachment":[{"href":"https:\/\/www.bewegungsatlas.berlin\/en\/wp-json\/wp\/v2\/media?parent=9222"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bewegungsatlas.berlin\/en\/wp-json\/wp\/v2\/categories?post=9222"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bewegungsatlas.berlin\/en\/wp-json\/wp\/v2\/tags?post=9222"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}