Quadriceps and Gluteus Exercise: Squats

Squats are great exercises and target multiple muscle groups primarily in your upper legs and buttocks. Their main focus is on your quadriceps (front of upper thigh) including the rectus femoris, vastus lateralis, vastus intermedius as well as your gluteus muscles, more specifically the gluteus medius and gluteus maximus.

There are a number of ways to perform squats, using dumbbells, barbells or your own body weight. This specific squat is a dumbbell squat.

To perform this exercise:

• To begin this movement, stand with your feet about shoulder width apart. Hold a suitable weight dumbbell in each hand. If you are a beginner you can start with no weights and gradually work your way up.
  
• Keeping your arms relaxed and at your sides, stand up straight and look forward.
  
• DOWNWARD MOVEMENT: Inhale, bend your knees and stick your buttocks out as if you were ready to take a seat. Your hamstrings (back section of your upper thigh) should be parallel to the floor. Ensure that your knees do not come over your feet.
  
• UPWARD MOVEMENT: Exhale and extend your legs back to the starting position.

Tips:

• As with all exercises focus on performing the movement with the correct form instead of with heavier weights.
  
• If you are having difficulty finding the correct form whilst on the downward movement, place a chair behind you and sit each time you go down until you become familiar with the move.
  
• If you suffer with lower back/knee problems a good alternative is to place a Swiss ball against a wall and lean your upper back against it. As you go down, allow the ball to roll down and support your back throughout the movement.
  

The ending position of a dumbbell squat

Author: Dimi Ingle
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