For new exercisers, squats are a great way to strengthen and shape your lower body, and they’re generally a safe, efficient exercise for everyone. To do a squat, start by standing tall with your feet hip-width apart. Be sure to squeeze your abs and dig your heels into the ground so that most of your weight is resting on your heels as you bend at the waist and knees to lower your butt towards the ground. If you’re trying this exercise for the first time, do not drop past the point where your knees bend past 90 degrees. Stay within a pain-free, yet challenging range of motion where you feel your legs working with limited stress placed on any joints.

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