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Video: Body Squats

Adam Hodges | March 8, 2013

Start with feet shoulder width apart.

Put your shoulder blades “in your back pockets” so you are standing tall.

Keeping your back flat, push your hips backwards as you bend slightly at the knees. Here, you are “hinging” from the hips as you go into a squat. Keep your weight over your heels.

As you squat (again, keeping the back flat and hinging from the hips), raise your arms out in front as a counter balance.

Go to parallel or deeper as long as you can maintain the flat back.

Squeeze the glutes and return to a standing position.

The key is to initiate the movement by hinging at the hips with a flat back. You should feel your glutes working (not the quads). Done properly, this is a glute exercise!

Perform 1-5 sets of 8-12 reps. Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible during those intervals).

Related:

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Filed Under: Videos Tagged With: Functional Strength Videos, Prehab, Strength

About Adam Hodges

Adam Hodges is a mountain endurance athlete and coach with credentials from the United Endurance Sports Coaching Academy (UESCA), USA Triathlon (USAT), and the American College of Sports Medicine (ACSM). He has coached runners, ultrarunners, and triathletes, as well as high school cross country and track, and masters swimming. As a USAT All-American triathlete during the 1990s, he competed in the ITU World Triathlon Championships, the ITU World Duathlon Championships, and the Ironman World Championships in Hawaii. As a masters runner, he won a series title in the XTERRA SoCal Trail Run Series. His current pursuits include mountain running, ultrarunning, skimo, and cross-country skiing. Check out his training plans and courses to help you prepare for you next adventure.

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