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 Workout GuidesUltimate Training VideosBlog Home - Workout Guides - Dynamic Fitness Workout Guide - Beginner Workout - 5. Body Weight Squat5. Body Weight SquatWorks All Major Muscle Groups of Your Lower Body For most of our Speed and Agility exercises and for better posture in general, your center of gravity should be balanced over the middle of your feet and not your heels. This is not true for squats because of the extended range of motion used in this exercise. As you lower your body shift your weight back by pushing your butt behind you, then drive up through your heels. This creates less stress on your knees and allows 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 begining another repetition.4. Assisted DipYou Choose the Resistance. 5. Body Weight SquatWorks All Major Muscle Groups of Your Lower Body 6. Body Weight RowCombines a rowing exercise and a back bridge to activate muscles thoughout your back and torso.