Exercise / Glutes, Hamstrings, Quadriceps

As babies, we must learn how to squat before we learn to stand or walk—and as adults, we have to rediscover how to squat properly. While this primal movement pattern is a base for many activities—like taking a seat and lifting heavy objects—learning how to do a proper squat from a fitness perspective sometimes requires a little coaching, especially to make sure you’re doing them safely and effectively.

How to perform the exercise

  1. Stand straight with feet hip-width apart.
  2. Tighten your stomach muscles.
  3. Lower down, as if sitting in an invisible chair.
  4. Straighten your legs to lift back up.
  5. Repeat the movement.

Muscles Targeted

CAUTION: Always consult your physician before beginning any exercise program.

Exercise Tips

1. Only lower as far down as you can without your shoulders popping forward.

2. Squeeze your shoulder blades together and downward at the bottom of the rep.

3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch.

4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears.


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