A squat is an exercise move that targets the quadriceps (muscles on the front of your thigh) and the glutes (muscles in your rear).
To properly execute a squat:
1. Stand with your feet hip width apart
2. Bend at your knees, ensuring that your knees do not go past your toes & engage your core (abdominals & lower back)
3. Bend as if you are going to sit down in a chair, spine straight & neck in line with your spine...really push your rear back as if you were going to sit
4. Return to standing position
Beginners: during commercial breaks, while cooking dinner, or any other time, try to do 3 sets of 12 repititions
Intermediates: hold in squat position for 10 seconds, then release. Try to bring your thighs parallel to the ground & then hold. Do 1 set of 12 reps, hold, and then continue on to your next set following the same pattern. You can progress this move by adding on a leg lift after your hold to really work your core & improve your stability!
Advanced: incorporate free weights while you squat by doing bicep curls or over head presses. Begin with a lighter weight & work up to a resistance that is challenging but yet something you can complete. When you're up for it, try these combined moves while standing on a Bosu ball!