About Us Contact Us Policies Login/Register Check Order Status YOUR FITNESS ADVANTAGEOrder by Phone: 877.7DIPBARProducts Dip Bar and Dip Station Dip Bar Fitness Station Wall Mount Dip Station All Dip Bars Pull Up Bars Wall Mounted Pull Up Bar Joist Mount Pull Up Bar 19" Doorway Pull Up Bar All Pull Up Bars Workout Gear Exercise Sandbag - Small Push up Rings Fast Abs Pack All Workout Gear Package Deals BodyRocker Package Dynamic Strength Package Kailo Fitness Program Package All Package Deals Special Savings Workout GuidesUltimate Training VideosBlog Home - Workout Guides - Dynamic Fitness Workout Guide - Intermediate Workout - 9. Squat9. SquatWorks All Major Muscle Groups of Your Lower Body For most of our Speed and Agility exercises and for better posture in general, you should balance your center of gravity over the middle or front half of your feet. This is not true for squats because of the extended range of motion used in this exercise. As you lower your body, you will shift your weight back by pushing your butt out behind you, then drive up through your heels. This creates less stress on your knees for the full range of motion.Exercise Type: Lower Body Repetitions: 10 - 20Instructions: 1. Stand with your feet slightly wider than shoulder width apart. 2. Squat down slowly, pushing your butt out behind you until your thighs are parallel with the floor. 3. Raise your arms in front as you squat for balance. 4. Push Up Through Your Heels and extend your knees, returning to the start postion. 5. When you return to the start position, squeeze your glute muscles before begin another repetition.8. Modified Pull Up - Elevated feetA pull up motion with less resistance. 9. SquatA most popular strength move and for good reason. 1. Stationary MarchThe essential speed and agility move.