Squats (without weight)

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It is always a good idea to do this exercise in an area where there is something to hold onto or grab in order to maintain balance.
o Stand with feet hip width apart and with an upright posture. If necessary, you can extend your arms out in front of you for balance. Squats are a compound movement involving 3 different joints (hips, knees, ankles) and many different muscles. All parts must move in unison during a proper squat.
o Start by pushing your hips behind you, then begin to bend your knees and slowly lower yourself towards the floor (continue to press your hips back as your knees bend) work to keep the pressure through your heels and posterior muscles. Note: There will be a slight lean forward during this process and this should be happening at the hips while maintaining a neutral spine (keep head and chest up). To stabilize the spine, you must engage your core muscles and look straight ahead.
o Establish a comfortable range of motion in which the form can be maintained and repeat (DO NOT worry about your depth of movement at first, allow it to increase naturally over time). This exercise can be performed using body weight resistance and then you can progress to adding resistance using dumbbells or a barbell (shown in another video).
o The form should be consistent regardless of the type resistance.
o On dumbbell squats especially look for postural issues. Having a weight in front of you may make you more inclined to slouch.

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