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Fitness Coach Chris Freytag demonstrates the basic squat and shows you how to simplify the move or add a challenge
Tags:How to Squat with Proper Technique,butt exercises,chris freytag,How to Do a Proper Squat,How to Squat,proper squat technique,Squat Exercises
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The basic squat is your best defense from a sagging backside. A squat will help to firm those buns and actually help to thin those thighs. Let's talk about the basic squat.
You want to take your feet about hip width apart and you are going to sit back into that imaginary chair, push all the way back, keep your torso lifted. It's like you are going to touch your buns into an imaginary chair, and check out your knees, you want to keep them tracking over your shoelaces. Pull all the way back up, squeezing through your buns.
Use your hands for counterbalance, that helps to keep your spine and torso lifted and long, all the way down, tap that imaginary chair with your buns, squeeze up. Good! One more time.
Now, to make this squat a little bit more challenging, let's add some medium glutes, outer thighs. We are going to go ahead and take our feet wide again, squat down, but this time as you come up, lift that leg to the side, you will feel it through your outer hip right there, and lift, a little balance challenge. Good! Some more muscles, squeeze through those buns and keep your knees tracking over your shoelaces.
Now, to make it a little easier, let's go ahead and use the stability ball against the wall. If you are not doing squats because you are fearful of your low back, then let's support your torso and your back by pressing it into the ball. Go ahead. Lightly push into the wall, take your feet out, so that when you come down, your knees are tracking over those shoelaces. Just go ahead and press your back into the ball, it gives you the confidence to take it all the way down into a squat.
Knees tracking over the shoelaces, thighs parallel to the floor, and then squeeze back up through your glutes. Again.
So try one of these out in order to keep that beautiful backside.