Squats

Squats

  1. Stand with your back straight, feet shoulders width apart, toes pointing forward with all of your weight on your heels.
  2. While maintaining good posture, bend your knees lowering your body straight down as low as you can (ass to grass!)
  3. Return to a standing position by pushing your body weight into your heels, not the balls of your feet.
  4. Repeat.

Muscles: Quads, glutes, hamstrings


Squats with Calf Raises

  1. Perform a squat.
  2. When you return to a standing position, push up on the balls of your feet coming all the way up onto your toes.
  3. Come back down and return your body weight back into your heels.
  4. Repeat.

Muscles: Quads, glutes, hamstrings, calves


Squats with a Knee Raise

  1. Perform a squat.
  2. When you return to a standing position, lift one knee up so that it comes up above your waist.
  3. Put your leg back down.
  4. Squat.  
  5. Lift your opposite knee above your waist.
  6. Put your leg back down.
  7. Repeat.

Muscles: Quads, glutes, hamstrings, hip flexors


Squat - Side Step

  1. Stand with your feet together.
  2. Step your right leg out slightly further than shoulders width.
  3. Perform a squat.
  4. Bring your feet back together.
  5. Repeat with the left leg.
  6. Continue alternating legs.

Muscles: Quads, glutes, hamstrings, hip flexors