“Squats are a compound movement, which means you’re using multiple muscle groups at once”
– Professional Trainer Lianna Swan, for Marie Claire
18th February 2025
If you only have time for one exercise, squats are considered one of the best options, as they activate a wide number of muscle groups across the lower body, improve core stability, build balance and mobility and are a functional movement that translates to everyday activities such as walking, climbing stairs and bending down, making them a brilliant exercise for overall fitness.
As part of our Fresh Air Fitness Resistance Range, the Resistance Squat Station provides an excellent all-around workout. It’s similar to what you’d find in an indoor gym - but free to use and with the added benefit of exercising in daylight and fresh air.
Even if you’re not familiar with doing traditional squats, our station is simple to use and accessible to all with its variable resistance dial.
A squat is a strength-training, compound exercise that works multiple muscle groups in your lower body and core.
Compound exercises keep your heart rate up higher than isolation exercises as they use large groups of muscles together which leads to improved fitness levels and the burning of more calories during the same time period. This makes compound exercises ideal for fat loss.
By using the Resistance Squat Station you target your glutes, quads and core. The station can be used in conjunction with our other outdoor equipment, meaning you can work it into the start, middle or end of a wider workout programme.
Before using the station, make sure to set your required resistance by sliding the dial, which is located on the side of the bar.
After doing so, squat in front of the equipment, facing the frame, placing the bars atop your shoulders. Then, keep a straight back and core engaged, push through the legs and glutes up to standing before returning back to the start position. This is 1 rep.
By completing a series of repetitions, based on your ability or personal goals, this exercise works multiple muscles, working towards greater strength and fitness.
On the equipment, you’ll find a label with a recommendation for use and a workout suggestion. You can also check out our YouTube video https://youtu.be/h44zAHPQvdo.
It is important to have good form when squatting. Your thighs should be parallel to the floor with your lower back neutral and your chest up. Really focus on your legs and glutes taking the weight. Push through the heels as you rise from the squat, keeping them firmly on the ground. At the same time, keep the chest upright as you squat, this can be achieved by looking straight ahead.
Beginner: 2 sets of 10 reps
Intermediate: 3 sets of 10 reps
Advanced: 5 sets of 10 reps
To allow your muscles to recover you can use a foam roller and always do some cool down stretches at the end of every workout.
Yes! Absolutely.
Typically, the number of calories burnt per hour are around 300- however personal aspects such as your height, weight and other factors may impact this. Performing squats at a slower pace, or increasing the resistance dial on the station, will increase the difficulty and number of calories burnt.
Much like our Leg Press, EPOC (Excess post-exercise oxygen consumption), would also be in effect after using the station, which involves your body continuing to burn extra energy- even when your workout is finished.
If you would like to find out more about an outdoor gym for your green space or park, you can complete our enquiry form or call us on 01483 608 860.
Our team is here to help answer any questions and a free site inspection comes as standard.
To discover more pieces of outdoor gym equipment in our resistance range, visit : https://www.freshairfitness.co.uk/our-products/category/resistance
When you decide to invest in an outdoor gym there is often a way to part-fund or full-fund your project. To support our customers, we have produced a free to download Funding Guide to signpost you to all of the existing funding opportunities available in 2025.
Download our free funding guide at https://www.freshairfitness.co.uk/what-we-do/funding-support
At Fresh Air Fitness we specialise in offering an end-to-end service from initial site inspection to installation day and our professional after-care service.
We offer one of the largest ranges of outdoor gym equipment in the UK and cover all aspects of fitness from cardio and strength to balance and flexibility. Our outdoor gyms can be found in parks, green spaces, schools, universities, hospitals and more.
If you would like to find out more about the benefits of installing an outdoor gym in your open space, please contact our expert team on 01483 608 860 (Southern Office) or 0151 3293550 (Northern Office).
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