The booty is something that (I personally!) like to work all year long, (hello Tight End!). The squat, sometimes referred to as the king of all exercises since they are a full-body staple that works the hips, glutes, quads, and hamstrings -- and it sneaks in core strengthening too! Wowy, amazing how a simple move can have so many benefits, here’s more...Squats not only are a great toning exercise, but also improve balance, coordination and bone density. Now the major key to receiving all the benefits from this amazing exercise move is to ensure you are performing your squat properly, so let’s break this movement down.

Below, I show a correct and incorrect squat and I will explain, step by step how to perform the correct one.

  1. Stand with your feet a little wider than shoulder-width apart.

  2. Roll shoulders back and down, away from your ears. Maintaining a neutral spine and strong core will alleviate any unnecessary stress on your lower back.

  3. Start the movement by inhaling and unlocking your hips, slightly bringing them back -- and now keep sending your hips back as your knees begin to bend.

  4. Make sure your chest and shoulders stay somewhat upright, and back stays straight as you start to lower.

  5. Brace your core, with your weight in your heels, explode back up to standing, driving through your heels and imagine your feet spreading the floor as you rise, making sure your knees stay wide and don’t cave in to get the most activation from your glutes!

The best squats are the deepest ones that your mobility allows while maintaining proper form...just review and practice those steps above! It’s time to perfect those squats pronto!

Along with the helping you “Never Forget Your Bike Settings Again!”and this post teaching you how to perform the perfect squat...keep your eyes peeled for more tips!

Leave questions / comments below.

xx, Heather Little Miss KiA