Virtual Gym: Better Butt - Barbell or Broom Stick Rear Squat

Starting Position:

• Place the barbell or broom stick across the back of your shoulders. Be sure it is not resting on your neck.
• Place feet flat on the floor, shoulder distance apart

Movement:

• Concentrating on the butt, lower your body by bending from your hips and knees stopping when your thighs are parallel with the floor.
• Slowly return to the starting position

Key Points:

• Inhale as you lower your body.
• Exhale while returning to the starting position.
• Do not let your knees ride over your toes (you should be able to see your feet at all times).
• It helps to find a marker on the wall to keep your eye on as you lift and lower, otherwise your head may tend to fall forward and your body will follow.
• Think about sitting back in a chair as you are lowering down.
• Push off with your heels as you return to the starting position.
• You may want to try this exercise without weights until you master the movement. It is a very effective exercise that involves most of the muscle groups of the lower body, but if done improperly can lead to injuries.

  Perform 20 repetitions and immediately go to the next exercise.