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Squats for the Buns, Hips and Thighs


Updated June 30, 2014

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Squat with Dumbbells
Squats for the Buns, Hips and Thighs
Paige Waehner
Another version of the dumbbell squat involves holding two dumbbells. You can either hold them at your sides, as shown, or just above the shoulders. Holding dumbbells is just one more way to add intensity to your workouts and build muscles in the glutes, hips and thighs. Here's how to do it:
  1. Stand with feet hip- or shoulder-width apart.
  2. Hold medium to heavy dumbbells in each hand just outside the thighs or with arms bent above the shoulders.
  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. At the bottom of the movement, make sure you take your hips back, as though you're about to sit in a chair. Avoid bending the knees so that they go beyond the toes.
  5. Contract the glutes and legs while stabilizing your body with a strong torso.
  6. Slowly stand back up without locking the knees and repeat for 1-3 sets of 10-16 repetitions.

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