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.
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
- Stand straight with feet hip-width apart, toes facing forward.
- 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.)
- 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.