4 Exercises for the Shoulders and Arms
2 Pulling Exercises for the Back
2 Exercises for the Posterior Chain

4 Exercises for the Thighs, Glutes, and Hips

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The squat is one of the fundamental functional exercise moves.

More than 200 muscles are active when you do a squat, and it has many practical carry-overs to daily life. You need to master the squat before tackling the more advanced, single-leg moves like lunges or step-ups.

Start with your feet shoulder-width apart and angled out slightly, with your heels planted firmly on the floor. Keeping your back muscles tight and the shape of your spine the same, start to lean your pelvis and upper body forward as you begin to bend your knees, like you’re starting to sit down into a chair.

If you look at yourself from the side, your shoulder should be over your ankle. Continue bending your knees and sinking your hips down until (ideally) your thighs are parallel to the ground. Press your heels into the floor and drive yourself back up to the standing position.

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