With this version of the Squat, you activate more of your inner thighs (adductors) than with a regular squat. This exercise, which you may recognize as a ballet move, is the perfect companion to Squats and Lunges for rounding out your lower body routine.
For a variation on Squats, hold a medicine ball to work both your upper and lower body.
Stand with your feet slightly farther apart than hip-width, with your toes and knees turned out comfortably and aligned with each other. Keep your back straight.
Bend your knees, lowering your hips without rotating your pelvis forward or backward, into a squat. Keep your abs contracted. Straighten your legs and repeat for the suggested number of repetitions.
You may add weight to this exercise for an advanced challenge. Either hold a dumbbell in each hand and place them on your upper thighs, or hold a single dumbbell or barbell plate with one hand in front of your body. Perform the exercise as directed above, using proper form.
sabeau Miller's Exercise Tip ■
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The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.