Exercise Instruction:
If using dumbbells hold two dumbbells at shoulder height or at waist. If using a barbell rest barbell on back not neck. Squeezing your shoulder blades together will create a nice shelf for the bar to rest upon. If doing bodyweight squats extend the arms in front of the body to help with balance. To descend bend the hips and knees to lower the body. Keep your heels on the floor and make sure that your knees are tracking over your feet. Do not round the low back be sure to maintain a slight lumbar lordosis or natural curve in the lumbar spine. To ascend squeeze the glutes together and push the hips forward. Follow the same path you used on the descent.