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Better Booty: Double Leg Squats

Be Strong
posted: 03/01/2005

"Squats help me build strength to survive in bumpy, rutted conditions, Klug says. These three exercises target every inch of your glutes, quads, and core.

A. Ball Squat: Place a ball between your back and the wall. Lower into a squat with 45-degree knee flexion, then continue lowering to 60 degrees. Squat up and down this range of motion 20 times. Hands are on your hips.

B. Ball Squat with Weight Shifting: Lower into a 45-degree squat, then shift your weight from your left leg to your right to simulate weight transfer in skiing. Repeat 10 times per side.

C. Ball Squat with Rotation: Lower into a 45-degree squat and rotate your upper body from left to right, arms extended in front of you at shoulder height. Use a medicine ball for added resistance. Repeat 15 times slowly.

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