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The squat is a body resistance exercise that strengthens the quadriceps muscles in the front of your thighs and the hamstring muscles in the back of your thighs.
Stand with your feet slightly greater than shoulder-width apart and your toes pointing ahead. Slowly descend, bending through the hips, knees and ankles. Keep your back in a neutral position, and don't let your knees roll inward or outward. Stop when your knees reach a 90-degree angle. You'll feel tension in your legs and buttocks. Then return to the starting position. Repeat. If you can't bend your knees to a 90-degree angle, simply go as low as you can.
For greater challenge, hold dumbbells at your sides with your palms facing your body while you squat.
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