| Wide Stance Dumbbell Squats |
This exercise focuses on the hamstrings and the backside of the leg. It is important to note that this exercise should not be performed if you are suffering from any lower back injuries as it places high amounts of stress on the lower back and legs. |
| Description |
- Start standing up, with feet shoulder width apart, slight bend in knees, and shoulders down and relaxed. Hold the dumbbells/bar in front of you at waist level.
- Begin by bending at the waist while keeping your legs straight, allow arms to hang towards the ground as you lower your upper body towards the ground. While lowering the weights towards the ground inhale.
- Stop movement of the legs once your knees reach a 90 degree angle.
- After reaching the bottom position (point at which upper body is almost parallel to the ground) return to standing by exhaling, and pulling up with hamstrings while keeping the abdominals flexed.
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| Things to Keep in Mind |
- Keep your back straight and FLAT. If you find that your body position is changing in order to lift, try a lower weight.
- Focus on using your hamstrings to return to standing position instead of your back or knees.
- Control the weight on the way up as well as on the way down. This exercise strengthens many of your stabilizer muscles in your hamstrings and back. Control is a crucial part of this exercise.
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| Visual Aids |
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| Muscles Works |
Gluteus Maximus (glutes), Hamstrings, Lower Back |
