If you have not yet included squats in your training program, we advise you to add them as soon as possible. From a vanity point of view and with proper technique, they will allow you to enjoy great legs and butt. From a health perspective: the benefits are numerous.

Squats play a key role in building lower body strength and coordination. What's more - when you practice them regularly, you shape your glutes and thighs.

On the other hand, squats increase mobility in the pelvis, and the knee and ankle joints, as well as the flexibility of the hip flexors. Sounds promising, right? Of course, there are thousands of squat variations that are recommended for different fitness levels of the exerciser. The basic exercise we're going to introduce you to now uses only your body weight for resistance.

Attention: We're sure it's not the first time you've squatted in your life, but if you're just doing it purposefully, perform the movement in a controlled manner until you've mastered it well. What's more, we recommend that you seek out a professional to show you the proper technique.

When you get used to it, be sure to complicate the squat with additional weight in the form of dumbbells or a barbell. This way, your strength will continue to grow while burning more calories.

Let’s begin the squats:
Stand up straight. The feet are firmly planted on the floor and are approximately shoulder width apart. Toes point outwards (at about a 45-degree angle).

Inhale deeply with your belly and tighten your lower back muscles, which will provide you with additional stability and support. Relax the arms by the body.

Now imagine that you have a chair behind you and that you want to sit on it. Begin the movement by pushing your buttocks back as far as possible. Bend at the knees, to sit on that invisible chair. Aim for your thighs to be at least parallel to the floor. Come up pressing on your heels.

Initially, you can squat by stretching your arms forward. If you prefer to make the movement more difficult, put them behind the back of your head or lift them above your head.

Complete as many repetitions as possible in 60 seconds. Do three sets, resting 30 seconds in between.

Good luck!