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Squats target your thighs, quads, and hamstrings, as well as your glutes. However it is very important to focus on a tight core while completing the squat movement to prevent lower back injury.

Squat Modifications

Based on your Fitness Level

  • Beginner: Body weight
  • Intermediate: Holding a heavy dumbbell center, at waistline.
  • Expert: Holding a heavy dumbbell at waistline and having a fitness band around your lower thigh, just above your knee

  1. Stand straight with feet hip-width apart, toes facing forward.
  2. Drive your hips back, bending at the knees and ankles. Pressing your knees slightly open as you bend down. Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back. (Work to eventually reach parallel, meaning knees are bent to a 90-degree angle.)
  3. Press into your heels and straighten your legs, pressing through your knees to return to the standing position.

That is one rep. Complete the number of recommended reps.

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