Squats
Equipment: Bodyweight
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Primary Muscles
- Gluteus Maximus
- Quadriceps
Synergistic Muscles
- Adductor Magnus
- Soleus
Squats are a simple and effective exercise to strengthen your lower body. Here are the steps to perform a body weight squat:
- Stand with your feet shoulder-width apart and your toes slightly turned out.
- Brace your core and keep your chest up and your back straight.
- Bend your knees and push your hips back as if you are sitting on a chair.
- Lower yourself until your thighs are parallel to the floor or as low as you can comfortably go.
- Pause for a moment and then drive through your heels to stand up.
- Repeat for the desired number of repetitions or time.
Tips
You can make squats more challenging by adding weight, jumping, or holding a pause at the bottom.
