Squats Exercise With Resistance Band

Video Transcript

"The next exercise is a squat. Everybody loves squats. It is an all inclusive exercise. It gets your quads, the front of your legs, your hamstrings and the most important area that we all love and the strongest muscle in our body, the gluteus maximus. Okay you want to start again with your feet hip with the part, you want to take the therabands and put them over your shoulder to add resistance. You want to make sure that all the weight is in your heel so you should be able to lift your toes up and do a little tapping dance just like that. What you want to do is act like there is a chair in the back of you and you want to squat down like you are sitting in the chair, hold for a count of 4, 3, 2, 1 and press it up. Really try to squeeze those gluteus like you have a penny in between your gluteus maximus. Let's do it again. Sit in those heels so you should be able to lift those toes up. Hold it for a count of 4. Make sure that tummy is tucked in 3, 2, 1 press it up. That's a perfect squat. You should be able to do between 8 to 10 for a beginner; 15 to 20 for intermediate to advanced. Perfect squat. Remember to hold it for 4, 3, 2, 1, press up. So a perfect squat includes perfect alignment between your joints. So we want to make sure that your ankles and toes are pointed straight ahead. So think of your hips like a headlight. So your headlight would extend from your hips to your knees to your toes. So if our headlight is turned on, we will have a straight line from our hips to our knees to our toes and they would shine directly in front of us if we were driving a car. So when you are sitting back you want to make sure that your knees don't buckle in or buckle out and make sure that you are sitting back in those heels again. That's a perfect squat with the headlights on. Remember those headlights are on and sit back in those heels so she should be able to lift her toes."