Muscle group: lower body (hips, hamstrings, glutes, calves); core
Intensity: moderate
Squats are as basic as it gets, but no one’s found a better move yet! They mimic the way you move every day, helping to improve your overall fitness. This simple exercise is great for building muscles, but can also add some cardio to your routine, making it perfect for both circuit strength training and high-energy HIIT workouts.
Directions
- Stand with your feet about shoulder-width apart, with your toes pointing straight or slightly out.
- Tighten your core and keep your chest up as you bend your knees and push your hips back, like you’re sitting in a chair.
- Lower yourself until your thighs are parallel to the ground, or as low as feels comfortable.
- Press through your heels and squeeze your glutes as you stand back up.
Modifications: Start with partial squats by going only down halfway if full squats feel too challenging.
Mistakes
- Knees falling in or going too far forward: Keep your knees in line with your toes to avoid putting stress on them.
- Arching your back: Tighten your core to keep your back straight.
- Leaning forward: Don’t lean too far forward. Spread your weight evenly and push your hips back when sitting in a squat.
- Lifting your heels: Keep your heels down and push through them to stand up.