1. Starting Position: - Stand with your feet close together (about hip-width apart) while holding a dumbbell in each hand. - Your arms should be straight down at your sides. - Engage your core and maintain a neutral spine.
Movement
2. Lowering Phase: - Begin the squat by bending at the knees and hips, lowering your body down as if you are sitting back into a chair. - Keep your chest lifted and shoulders back to maintain good posture. - Ensure your knees track over your toes and do not cave inward. - Lower until your thighs are at least parallel to the ground.
3. Returning Phase: - Push through your heels to return to the starting position by straightening your knees and hips. - Squeeze your glutes as you rise back up. - Avoid locking your knees at the top of the movement.
Tips for Beginners
- Start with lighter weights to ensure proper form. - Perform the exercise in front of a mirror to check your posture and alignment. - Keep your movements controlled and avoid bouncing at the bottom of the squat. - Aim for 2-3 sets of 10-15 repetitions, resting for 30-60 seconds between sets.