Squats are a full-body exercise that primarily targets the quads, hamstrings, and glutes, while also engaging the core. To perform a basic squat, stand with feet shoulder-width apart, push your hips back and lower your body until your thighs are parallel to the ground. Keep your chest lifted and your knees in line with your toes. Squats can be modified with added weights or by trying variations like goblet or sumo squats. Regularly including squats in your workout routine will help tone your legs, improve mobility and build functional strength.
Instructions:
- Stand with your feet shoulder-width apart: Point your toes slightly outward.
- Lower into a squat: Push your hips back and bend your knees, lowering until your thighs are parallel to the ground.
- Keep your chest up: Avoid rounding your back.
- Rise back up: Drive through your heels to stand up, squeezing your glutes at the top.
Reps and weight suggestions:
- Beginners: Use just bodyweight or light dumbbells, 3 sets of 10-12 reps.
- Intermediate: Hold a barbell or heavier dumbbells, 3 sets of 8-10 reps.
- Advanced: Go for 4 sets of 6-8 reps with a challenging weight.
Tip:
Start with goblet squats (holding a dumbbell at chest level) if you’re new to squats, then progress to barbell squats. Barbell squats are where a barbell is held across the upper back and shoulders while squatting down and standing back up to work the lower body and core. Sumo squats are a squat variation performed with a wide stance and toes pointed outward, targeting inner thighs, glutes and quads.