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TRX Squat

TRX Squat

Squats will exercise all major muscle groups with an emphasis on quadriceps, hamstrings, gluteal muscles, calves, abdomen and lower back.

TRX stands for Total Body Resistance Exercise, meaning it allows you to use your body as the resistance. TRX straps help you intensify squats without adding additional load from dumbbells, barbells, or machines.

Start by grabbing the handles of the TRX, facing towards it. Distance yourself just far enough from the TRX.

Stand straight up but with a slight backward lean so that there is tension on the straps. Open your feet to make a wide base (wider than shoulder-width apart), and point your toes slightly outward.

Keeping your arms straight and keeping tension on the straps, inhale and squat down until you form a 90-degree bend with your knees. Your back should stay straight and your chin up. The pressure of your body weight is on your heels rather than your toes.

Exhale as you come back to the standing position.

 
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Dumbbell squat to shoulder press

Dumbbell Squat to Shoulder Press

This one won´t be easy, but it´ll work your thighs, hips, glutes, lower back, shoulders and arms. Take it easy.

Stand with your feet shoulder-width apart and hold a pair of dumbbells next to your shoulders, your palms should be facing each other and the elbows pointed forward.

Inhale and squat down until the tops of your thighs are parallel to the floor (or as low as you can comfortably go).

Exhale as you push your body up from the squat and press the dumbbells directly above your shoulders. Your biceps should be by your ears. Lower the weights and repeat.

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Stability ball squat

Stability Ball Squat

The squat targets the quads, hamstrings and glutes but also improves balance and stability throughout the core and on both sides of the body.

Place a stability ball against a wall and gently lean against it, positioning the top of the ball into the small of your back.

Your feet should be hip-width apart with toes facing forward or turned out slightly.

Pull your shoulders blades down and back. Do not allow your low back to pull away from the ball. Gently lean into the ball, as you shift your weight into your heels.

Inhale and begin to lower the body, keeping the tailbone, low and mid-back against the ball as you bend your knees.

Push back with your hips, allowing them to drop under the ball. The ball will glide down the wall with you as you lower your body toward the floor. Do not move the feet. Continue to lower yourself until challenged or until your thighs align parallel to the floor.

Exhale and slowly push up away from the floor. Extend your hips to bring them back underneath your body. Continue pushing upward, returning to your starting position. Repeat.

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Squat with Resistance Bands

Resistance Band Squat

The squat is a compound, full body exercise that trains primarily the thighhips, and butt,  as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs, as well as developing core strength.

Squats with resistance bands offer many options and are super effective. You can do bands squats with arms up, arms down, connected to the bottom of the door and so on. If you are used to heavy squats with weights, you will LOVE squats with bands. The pain in your knees and back will be considerably less.