Lower Body: Squats

By implementing variations into your lower body workout, you can work different parts of the legs. Learn how to perform different squat workouts properly from a certified personal trainer in this workout video.

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Keep feet square
Perform squat
Lean & kick sideways

About this Author

Mimi Saraiva is a former gymnast for the Brazil national team. Mimi moved to Los Angeles 10 years ago and is now a certified and licensed personal trainer and a trainer for iTRAIN.com. iTRAIN provides more than 275 workouts in its library ranging from treadmill to elliptical, cycling, strength training, and many more.

Hi everybody. This is Mimi and welcome to Lower Body. Today, I'm going to show you two exercises for your lower body. The first one is a squat with a side kick and the second one is a dumbbell squat. So let's start with the first one. I want you to put your legs hip width apart. You're going to lower your body into a squat, bending your knees, both of them at a 45 degree angle. As you're coming up, you're going to transfer the weight of your body to one leg and kick it up down to the squat and kick it sideways. Keep your chest out and your abs tight and breathe in as you're doing, out as you come up and back. You can do about 10 of those, 10 kicks each side. So that would be 20 squats and kick. Down, chest out, arms up and let's do a couple more and that was your first exercise. Now, were going to our second one. I want you to go ahead and grab two dumbbells, we're going to do the same exact move but all you need to do is just let your arms hang on the side of your body and lower your body down to a squat with your chest out, abs tight, and just come straight up that's it. We could do 15 of those. Two, three, four, you should feel this move all over your legs, [DEMONSTRATION], and eight, and nine, ten. Lets do five more, five, four, three, almost there, two, and one. Excellent job. That's it for today guys. Those are your lower body moves. My name is Mimi, and I'll see you soon.

Lower Body: Squats Video

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