Squats for the Buns, Hips and Thighs

Once you're able to do more than 16 Chair Squats, it's time to progress and add some challenge to your squats. One option is to hold a dumbbell as you squat, which is a great way to add intensity without putting any extra load onto the spine (as in barbell squats below). Here's how to do it:

1. Stand with feet hip- or shoulder-width apart.
2. Hold a medium-heavy dumbbell in front of your body with arms straight and elbows slightly bent.
3. Bend the knees and lower into a squat. Stop when your knees are at 90 degree angles OR before you lose the natural arch of your back.
4. Contract the glutes and legs while stabilizing your body with a strong torso.
5. Slowly stand back up without locking the knees and repeat for 1-3 sets of 10-16 repetitions.
6. Always keep the knees in line with the toes!