Avoid mistakes that can cause injury and learn how to do a squat the right way.
heels lifting off the ground, shifting the weight onto the toescurving the upper body and spine, creating a hunchbacknot controlling the movement, rushing through reps
, you should do 3 to 4 sets of at least 12 reps. You’ll want to adjust your reps per set if you want to build muscle definition, aim for 8 to 15 reps with weight, and if you’re looking to build maximum strength, do no more than 6 reps with a heavy weight.Same goes for frequency, if you’re building endurance with bodyweight squats or lighter weights, you can perform the move more frequently as it’s not as taxing on muscles, you don’t need as much recovery.
Hold a kettlebell by the horns or a single heavy dumbbell vertically in front of your chest. Stand with feet shoulder-width apart, toes pointed out. Send hips back to squat down until thighs are at least parallel to floor while keeping chest lifted. Stand back up to start and repeat.If you have limited ankle mobility, you may want to try this variation. Stand with feet much wider than a regular air squat with toes turned slightly out, clasp hands at chest for balance.
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