Exercise Focus - Squats

Most people think that squats work the legs and get them in shape - but did you know that this amazing exercise is actually targeting your glutes (butt) first and working your legs second? It is also a great exercise to strengthen your core, help with stability and build strength in your lower body while also working the hamstrings and hip flexors - great for those who spend a lot of their day sitting at a desk.

And most people do basic squats incorrectly.

Here are a few tips.

• Stand with feet shoulder width apart with feet only slightly facing outwards.

• Always keep your knees behind your toes - do not lean forward and allow your knees to move over your toes - this puts your body weight into your knee joint and can cause injury or discomfort to the knee joint.

• Breathing in, squat down sticking your butt backwards as though you are trying to sit on a chair that is behind you, but keep your chest and shoulders upright.

• Don’t allow your knees to cave in. Keep your knees over your feet .

• Squat down as low as possible without losing technique, then exhale and push up to standing position transferring your weight into the heels of your feet, and squeeze the butt muscles at the top.

Squats can be done anywhere without equipment. You can also add loads of variety and use the muscles differently by doing different variations - holding weights, sumo squats, pulsing squats or even using a fitball or bands around the knees.