Regular squat exercise is very effective for training your gluts and thighs, but also a little bit of hamstring and back muscles.
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Alright so this exercise is squat. The regular classic squat you have seen a million times and probably done just a little different maybe you told to before. So again the squat is going to work glutes all the thighs in here and little bit of hamstring and a little bit of back also. So I will show you straight on here from the beginning, but I like to put my hands here, it really doesn't matter where you put it. You can put it up over your head on your hips, behind your back wherever, but I am going put it on my hips for this demonstration. So basically just I like showed in the single leg squat, I want your butt back just a little bit so you stick your butt out to start. Put a little bit of an arch in your lower back and in the next movement is just act like you are going to sit back into a chair. So keeping your weight pretty far back. Now I see most people doing this is as they bend forward with their knees. See how much pressure that puts on your knees. This is a much safer way to do this and it also focuses on the glute a lot more. Okay so again let's do this correctly. You sit back into a chair just like that, keeping the chest up just like that and lower you go the more force that's going to put on your glutes and the more force you are going to have in you quads. So great exercise.