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How To Do a Classic Squat Female Exercise

Classic Squat: Stand tall with your feet spread shoulder-width apart. Bend your legs and lower your hips toward the floor, making sure to not let your knees collapse inward while you're doing so. Return to stand while squeezing your glutes for better results 

Now that you know and have practice the basics, consider adding some squat set variations to the mix; each type of squat below works your muscles in different ways for max lower-body benefits.

Time: 15 minutes

Equipment: None

Good for: Lower body

Instructions: Choose three moves below. For each move, do the indicated number of reps, then continue to the next move. Repeat the entire three-move circuit two to three times.

Goblet Squat:

Stand with your feet hip-width apart and hold a kettlebell in front of your chest, elbows pointing toward the floor. Push your hips back and bend your knees to lower into a squat. Return to start. That's one rep. Do 15 reps.

Squat to press twist: 

Hold dumbbells at shoulder height, elbows bent, and palms facing each other. Sit your hips back and lower down into a squat position. As you rise up, press the weights overhead and rotate your torso to one side. Lower back into a squat, then repeat the twist on the opposite side. That's one rep. Complete 10 reps.

Squat to overhead press

Start in a standing position with feet slightly wider than hip-distance apart. Hold a kettlebell in each hand racked on your shoulders. Lower your body down in to a squat. Then, keeping your core tight and torso upright, straighten your legs and press the weight overhead until your arms are straight, rotating your palms to face forward. That's one rep. Complete 15 reps.

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