Step-by-Step Guide for Squats
Starting Position:
Stand with your feet shoulder-width apart.
Keep your chest up, shoulders back, and engage your core.
Extend your arms straight out in front of you for balance.
Lowering Phase:
Push your hips back as if you’re sitting in a chair.
Bend your knees and lower your body until your thighs are parallel to the ground.
Ensure your knees are tracking over your toes and not caving inward.
Keep your weight on your heels.
Rising Phase:
Push through your heels to stand back up.
Squeeze your glutes at the top of the movement.
Repeat for the desired number of repetitions.
Adding a Resistance Band
Position the Band:
Place a resistance band just above your knees. This will add extra resistance and help engage your glutes and outer thighs.
Starting Position:
Stand with your feet shoulder-width apart, with the band in place.
Keep your chest up, shoulders back, and engage your core.
Extend your arms straight out in front of you for balance.
Lowering Phase:
Push your hips back as if you’re sitting in a chair.
Bend your knees and lower your body until your thighs are parallel to the ground.
Ensure your knees are pushing outward against the band to keep it taut.
Keep your weight on your heels.
Rising Phase:
Push through your heels to stand back up.
Squeeze your glutes at the top of the movement.
Repeat for the desired number of repetitions.
Tips for Success
Maintain Proper Form: Always keep your back straight and avoid letting your knees cave inward.
Control Your Movements: Perform the exercise slowly and with control to maximize muscle engagement.
Breathe: Inhale as you lower your body and exhale as you push back up.
