KEY AREAS: Quads, Glutes, Core
START POSITION:
Hold 2 dumbells on your shoulders, pointing forwards. Place feet shoulder width apart (or slightly wider). Feet should be pointing outwards slightly but not much (about 10-15°).
Contrast this with the Sumo Squat (Pile Squat) where your feet will start much wider apart with toes pointing outwards at around 45°.
NOTES:
Slowly bend the knees and push backwards with your hips, thrusting out your buttocks. Keep your back straight at all times (no rounding or bending), and keep your chin up (looking forward). Note that this is the typical form used for all types of squat.
Bend your knees as much as you can whilst continuing to look forwards with your chin slightly up.
Squat down until your knees are bent at an angle of no more than 90°. 80° is more than enough for most people.
This exercise is great as part of a general warmup routine, because you are working the largest muscles – Quads and Glutes. Larger muscles produce more heat for less stress and effort.
If you find this exercise too difficult or uncomfortable, try these easier and safer versions: