GLUTES, HAMSTRINGS, QUADRICEPS, CORE
Stand with your feet shoulder-width apart and toes pointing to 10:00 and 2:00. Hold one end of a dumbbell against your chest, keeping contact throughout the movement (A). Stand tall with your knees unlocked.
Allow your hips to drop straight down, ending with your butt below your knees and your chest lifted (B). EASY
Pause at the bottom, but keep tension on your heels and butt.
Press into your heels, keep your posture tall, and lift straight up as you return to the starting position (A). HARD
Keep your abs engaged (see inset 1) and maintain a slight arch in your lower back (see inset 2).
Extras: You may be wondering: Why not do a Back Squat or a Barbell Hack Squat? Well, those traditional squats work great for men because of their narrow and closed pelvis. For women, these versions restrict movement in the knees and hips and put more emphasis on the quadriceps. Women are already quad dominant and need to balance this with more posterior chain exercises like this one. This version emphasizes the glutes and hamstrings.
Why It’s Perfect for You
This version of a traditional squat puts your hips in an unlocked position so that you can activate all of the related muscles better. Other squat variations tend to emphasize the quadriceps. This version puts more emphasis on the glutes, hamstrings, and core stabilizing muscles. It is hands down my favorite squat for women.