Exercise of the Week - Squats

If I had to pick my favorite lower body exercise, it would have to be squats. This compound movement works almost every muscle in the lower body: the glutes, hips, and thighs along with other muscles in the abs and back to help stabilize the body. I also like this exercise because it's functional - we perform any number of 'squats' throughout the day as we sit down and stand up, get in and out of cars or bend down to pick things up.

This dumbbell squat is one of the basic versions, using weights to add intensity to the movement. The key to keeping this move both safe and effective is to, first, keep the knees behind the toes when you squat. It's easy to let the knees drift forward, but that puts a strain on your joints and can cause pain and injury. By sitting back, you can protect your knees and by pushing into your heels as you stand up, you can put extra emphasis on the glutes. Also, make sure you keep your abs engaged to avoid straining the lower back. You want to avoid either rounding the back (slumping forward) or arching too much. Instead, try to keep a neutral spine.

Do it right: Stand with feet about hip or shoulder-width apart and, if desired, hold dumbbells just above the shoulders or at your sides. Bend the knees and lower into a squat, stopping when your knees are at 90-degree angles OR before you lose the natural arch of your back. Sit back as though you're about to sit in a chair. Contract the glutes and push through the heels to stand back up, repeating for 1-3 sets of 10-16 repetitions.

More About Squats

• Squat Photo Gallery
• Alternatives to Squats
• Best Butt Exercises