Squat with Weight

Free Weights


The squat strengthens your quadriceps and glutes to facilitate an improved ability to perform daily activities such as standing up from and sitting down in a chair, squatting, and climbing stairs. Increased strength of your lower body muscles also helps to decrease your risk of falls.

Set up

Begin standing with your feet hip width apart. Hold a weight in each hand. Bend your elbows so that your hands are holding the weights just above shoulders.


Bend your hips and knees as if you are going to sit down in a chair. Return back up to the starting position.


  • Do not round or flex your spine – be sure to hinge at your hips.
  • Do not allow your knees to move in front of your toes. If you notice you have a tendency to do this, think about putting more of your weight through your heels and sitting back as if you are going to sit down on a chair.
  • Make sure your knees stay over your toes. Do not allow your knees to move inward or outward in relationship to your toes.
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