12. Squat: 3 sets of 12 repetitions
The most obvious benefit of squats is building your leg muscles – quadriceps, hamstrings, and calves. These drills also create an anabolic environment, which promotes body-wide muscle building, improving muscle mass. Squats, and all of their variations, are a great exercise for the whole body. Squats are a simple exercise but often performed with poor form. Here’s how to do them correctly.
- Start with your feet hip-distance apart.
- Keeping your knees over your ankles, bend your knees, moving your butt back as if to sit in a chair.
- Your knees and lower leg should form a 90-degree angle (if you can’t get to 90 degrees without compromising your form that’s OK).
- Make sure your knees do not go over your toes.
- Raise up and start again.
- Do 12 reps, three sets, two to three times a week