I'm going to show you how to do a squat with variable tubing resistance. You want to make sure that you have your form down without any resistance first, as squat is a very dynamic movement. So to set yourself up, the same principle applies by putting your feet square with you hips, center your weight in all four corners of the feet. For the tubing, some are made where it's elastic tubing all the way across. This just happens to have a band in between. Now, the further out I put my feet, the more resistance I'm going to get to the movement. So if I can bring them in closer, it lessens the resistance; take them out wider, it makes the band tighter. I'm going to put them right here at about shoulder width and height, and I'm going to think about my chair. I'm leading with my chest. The analogy of a chair is one of the best ways to teach somebody a squat. And when we come back in any lower body exercise, the knee has to be behind the toes, stacked with the ankle. So in order to do that, we've got to put our weight in the heel, because the primary mover for this exercise is going to be the glutes then the hamstrings, quads and the whole leg gets to kick in. But when we first push off, with our weight in the heel, it's going to be the glutes. So a big inhale before we start the movement and exhale and push off. Weight in the heel. You're going to find a stopping point. It's called a Golgi tendon. That's that tendon in your--near your joints that's going to tell you, "Look, this is as far as I'm going to go," and that's peak contraction for you. There's really no reason to go any further than that. That's peak contraction. That's where you're going to get your strength on the way down, on the way back up. So we inhale, and exhale on exertion. From a side view, let's walk. We'll turn sideways with the band, so you could see, because we got to take care of the knee joints. So one of the most important things, again, in lower body movement and exercise is to keep the knee stacked with the ankle behind the toe. Push back, leave the chest lifted, nice, neutral cervical posture. Nice, tall spine, no arching in the back. And keep practicing and you'll have perfect form. You want to work in a rep range of anywhere from 10 to 12, maybe 15 reps, but that's if you're doing them with good form throughout the entire repetitions then you should reach fatigue within that amount.
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