A: Holding a 5- or 7-pound dumbbell in each hand, stand with feet a little wider than hip-width apart and toes pointed outward slightly; knees should be slightly flexed and back should be flat. Focus on a spot on the wall that’s 45 degrees above eye level.
B: Slowly lower to a sitting position, keeping weight on your heels and allowing yourself to lean forward slightly. As you lower, raise arms, keeping hands at 10 and 2 o’clock. Once thighs are parallel to the floor, stand up, pushing through heels to starting position as you lower weights to your sides. Lower into a squat, this time lifting arms straight out to sides, to shoulder height. Once thighs are parallel to the floor, stand up as you lower weights to sides. Repeat the sequence 10–12 times.
Too much, too soon? Place a stability ball between your lower back and a wall, and then squat.
Why do it now? Rafael Escamilla, PhD, a certified strength and conditioning specialist, compared squats to leg presses to measure muscle involvement. Squats came out on top. Not only do they work your upper legs and glutes, but they also strengthen the lower back and calves.
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