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How to do squats correctly


Squats strengthen leg, rear and stomach muscles. Correct form helps you avoid injury and get the most from your workout:

1. With feet at least shoulder-width apart and eyes ahead, use your legs to lower yourself, as if sitting down. As you sink, raise arms in front.

2. Keep your knees behind your toes. Sit back with your hips as much as possible (a little awkward!). Keep your stomach muscles tight.

3. After you reach a seated position, slowly stand up while lowering arms.

See how many you can do. Start with a goal of six sets of five repetitions.


Comments about “How to do squats correctly”

  1. K.Pack says:

    When doing the squat try to keep your back straight. Proper stance in any exercise is a must.

  2. the joester says:

    Very helpful.

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  • Here's a simple dumbbell-based program to get you started.

    Work the first circuit, with one minute rest between exercises. Then rest for a couple minutes -- however long it takes to get your heart back to a normal, resting rhythm -- and complete the second circuit. Start with one set of 10 repetitions each per circuit and gradually improve until you can do three sets of each circuit.

    First circuit:
    Reverse Lunge
    One-Arm Shoulder Press
    One-Arm Lat Row
    One-Leg Calf Extension
    Biceps Flexion (Curl)

    Second circuit:
    Wide Squat
    Chest Press
    Rear Delt Row
    Narrow Squat
    Triceps Extension
    One-Leg Raise
    Trunk Flex

    To make sure you're progressing to your goals, record in a training log the number of sets, repetitions and resistance for each exercise in a training session.

    The log will help you figure out if you're doing the right thing and when you're ready to increase resistance. It'll also help you remember the order of exercises and how to do them.

    >> Download a training log