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You need to make a decision about what to do with your hands and arms. With traditional OneAnd Done Workout Review  weighted squats, this decision is unnecessary – your hands are busy holding the weighted bar on your back. With body weight squats, you can either place your hands on your hips, or hold your arms out directly in front of you. The key is to find a position that enables you to maintain your balance throughout the exercise, so experiment with several variations to find the right balance for you.

Body weight squats begin when you slowly bend at the knees to allow you to squat as far down as you are able to. Only go down until you can no longer keep your heels flat, then pause briefly and push with your legs to return to your original stance. You will want to do between ten and fifteen repetitions to complete a set. In the beginning, you may want to try one or two sets every other day and add to that number as you begin to see your strength and endurance increase.

As you get stronger, you may want to attempt other forms of body weight squats, such as the one legged squat, or even progress to using dumbbells to increase the weight. Once you become committed to your strength building routine, you will be steadily surprised and pleased with the leg size and strength increases your body weight squats are able to provide.

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