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9. Squat

intermediate exercise - squats
Works 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 - 20


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.

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