*Wide stance squats emphasize the hamstrings, inner thighs, and glutes.

• Grab a dumbbell and hold it in front of your chest with palms up against the inside part of the top of the dumbbell.
• Your feet should be beyond shoulder-width apart.
• Your toes should be pointing outwards at about a 45-degree angle.
  
• When going down on a squat, be sure to keep everything tight, including your core.
• Push your hips back first, then bend your knees.
  
• As you’re going down push your knees out. DO NOT let them cave in towards each other.
• Keep your back in a neutral position – no rounding, no arching.
  
• Descend till your hips are slightly below your knees. The hip joint should be in line with your knee joint.
• Push hard through your heels and push your hips forward to come back up to the starting position – standing up straight, locked out knees and hips.
  
• If you don’t have access to a dumbbell, you can also hold a kettlebell or medicine ball in front of you. If the dumbbell is difficult to hold in front of your chest, you can hold the dumbbell with arms extended down in front of you. If you do this, be sure not to lean too far forward. Keep your chest up.