Exercise Tips

  • Imagine sitting in a chair while doing this, bring your butt down, and keep your back straight


This exercise targets your quadriceps and requires no equipment to perform. It also works your gluteals, hamstrings, lower back and abdominals.

Muscle Group

Quadriceps (Quads), Gluteals (Glutes), Hamstrings, Lower Back, Abdominals


2 Days a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Quadriceps (Quads), Gluteals (Glutes), Hamstrings, Lower Back, Abdominals

Equipment: None

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate

Exercise Category: Quadriceps

Starting Position: Stand with your feet slightly wider than shoulder width apart, knees slightly bent. Angle your toes out slightly and stick your arms straight out in front of you, palms facing down.

  1. 1 Exhaling, slowly squat down keeping
    your back as straight as possible. Do not lean forward and be sure to keep your knees over your ankles and your heels on the ground.
  2. 2 Inhaling, quickly return back to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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