B-One x Stronger workout

The perfect squat

At B-One, we share a similar passion as STRONGER for inspiring our community to embrace an active lifestyle. We firmly believe that movement is essential for a STRONGER way of life.

A key exercise that embodies this strength is the squat. A powerful addition to any workout routine. Not only does it build strong quads and glutes, but it also sets a foundation for overall strength. However, the key to unlocking muscle growth lies in the proper execution of these exercises.

How? We are here to help you out. Let’s get started!

A key exercise that embodies this strength is the squat, a powerful addition to any workout routine. Not only does it build strong quads and glutes, but it also sets a foundation for overall strength. However, the key to unlocking muscle growth lies in the proper execution of these exercises. That’s where we come in.

How? We are here to help you out. Let’s get started!

How to do the perfect squat?

Starting position:

Place the barbell in the middle of your upper back (trapezius muscle)
Pull your elbows towards your ribs, to increase tension in the upper back
Walk backwards (but try to stay as close to the squat rack as possible)
Place your feet hip-width apart. Make sure to place them flat on the ground, so that you feel pressure throughout the whole foot.
Engage your core

The squat:

Squat down by dropping your butt between your heels. The hip and the knees bow at the same time.
Push your knees outwards, in the same direction as your toes.
Make sure the barbell remains above the middle of your feet throughout the whole squat
Squat down close to parallel. Make sure to keep tension at your core at the bottom of your squat, to prevent your lower back from rounding excessively.
Hold for around 5 seconds at the bottom.
Push the floor away while going up. The hips and knees extend at the same time.
Keep tension on your feet, core and upper back.

Esmee shows how to perform the perfect squat

Living in Amsterdam and wanna try B-One?

For just 149,- euros you’ll get three 1-on-1 sessions at B-One in our private studios in the Jordaan or at Stadionplein in Oud-Zuid. In three sessions, our trainers will show you how to change the approach you’ve been using for years at the gym. And finally achieve the results you’ve been longing for.

For just 149,- you’ll get three 1-on-1 sessions at B-One in our private studios in the Jordaan or at Stadionplein in Oud-Zuid. In three sessions, our trainers will show you how to change the approach you’ve been using for years at the gym. And finally achieve the results you’ve been longing for.

Three 1-on-1 sessions in our private studios in the Jordaan or at the Stadionplein
The experience that you are capable of much more than you ever thought
Guidance by professionals who help you experience the right way of training,
A personal training schedule and nutrition plan (you can use for 12 weeks)
All off this is tailored to your body and goals

Book your introductory sessions now!

Don’t wait any longer and find out if personal training at B-One is right for you.

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