LEG EXERCISES: DUMBBELL SQUAT
The squat develops the buttock and thigh muscles. The wider you position your feet while doing squats (or using the leg press), the more you'll recruit your inner thigh muscles. It must be performed with precise form.
Starting Position:
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Stand straight with feet spread wide and toes pointing straight ahead or slightly outward.
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Arch your lower back slightly and have a slight bend in the knees, keeping it so throughout the exercise.
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Grasp a dumbbell (start with light weights and increase as you find the exercise easier) and hold it either between your legs or at your sides.
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Keep your head up, chest lifted, and abdominal muscles tight.
Movement:
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Lower your body by bending from your hips and knees.
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Squat until thighs are parallel to the floor
Contracting the inner thigh muscles, slowly return to the starting position.
Key Points:
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Exhale while returning to the starting position and inhale while lowering your body.
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Do not let your knees come over your toes, try to keep your knees in line with your ankles.
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Push off with your heels as you return to the starting position.
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You can to try this exercise without weights until you master the movement. This is an extremely effective exercise for the inner thigh area, but if done incorrectly can lead to injuries.
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Perform 15 repetitions and 1-3 sets. Immediately go to the next exercise.
The video below illustrates how to execute a dumbbell squat. The weights are held in a different position, but it shows perfect form.
