Posted on May 2nd, 2022

When it comes to hitting the gym and targeting your glutes, the first exercise you likely think of is squats—and for good reason. This tried-and-true classic move is easy to modify for any fitness level, challenging a variety of muscles in your lower body with or without dumbbells.

BB Arrington, NASM-CPT, breaks down the mechanics of how to properly perform a squat so you can strengthen your body without getting injured. We're going back to the basics with this one.

Squats generally target the glutes and quad muscles, but you'll still have to engage your core in order to stabilize your body throughout the movement. In the same vein, being mindful of muscle connection and staying aware of your lower-body positioning will ensure you're getting a functional burn.

"The bottom of the squat is the most important part, while your hips are under the most tension," explains Arrington. "At the bottom, be sure to stay active instead of resting and rounding the upper or lower back. If your tailbone tucks under at the bottom, you went too far."

Typically you should try to squat until your quads are parallel to the ground, but if your flexibility doesn't allow this, go as low as you can while keeping your form and making sure your knees don't dip in toward each other. Staying aware of your foot placement on the ground will also make sure you're achieving the proper squat form.

Original article: mindbodygreen.com/articles/how-to-do-squats