Target Muscles:

Quads, Hamstrings, Glutes (Butt)

How To:

*Picture at bottom!

  • Stand with feet about shoulder width apart, weight on heels, abs pulled in and good posture
  • Using weight...hold dumbbell with both hands directly in front of your body
  • Lower yourself down and back by bending your knees. Stick your butt out and keep a straight back
  • Lower yourself down until your upper thigh is parallel to the ground (almost as if you are about to sit on a chair)
  • Dumbbell hangs straight down in between legs
  • Exhale Return to the start position by straightening your legs
  • At the top, squeeze your butt cheeks together like you are picking up a $100 bill
  • Fast Squats...same move as above but fast!

Important: Never let your knees extend past your toes. Keep a straight back. Don’t lean forward (shoulders back) and don’t let heals lose contact with the ground.

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