SQUATS

One of the most recognized exercises in fitness is the basic squat.  The simple movement can be highly effective for the quads, glutes, and hamstrings when done correctly- but equally damaging, unfortunately, when done incorrectly.

Most common mistakes:

• Mistake # 1: Back is rounded and angled with chest behind the hips
• Mistake # 2: Emphasis is on bending the knees
• Mistake # 3: Knees slip towards the center

How do you know if it's incorrect? Pain will start to develop in the front of your knees and lower back, and range of motion will be restricted (unable to go very low to the ground).

Best squat in 3 steps:

1. Back flat, booty out
2. Chest in front of hips
3. Knees wide (think about shifting the weight in your feet towards the pinky toes)

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LUNGES

Lunges are THE exercise for leg sculpted-ness.  Not only do they strengthen every part of your lower half, lunges also improve the flexibility and mobility of major muscles and joints.

Most common mistakes:

• Mistake #1: Shallow stance.  Often due to lack of flexibility, the front and back foot are too close.
• Mistake #2: Chest leans forward and weight is in the front foot.
• Mistake #3: Tailbone is tucked under and weight is in the back foot

How do you know if it's incorrect? Similar symptoms to the squat-gone-wrong, you will feel pain in your back knee and/or lower back. If participant isn't able to tap his/her front toe, the weight is unevenly distributed.

Best lunge in 3 steps:

1. Back heel off the ground
2. Staggered stance (create some space for a wider base, which helps with balance)
3. Lower straight down

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HIP EXTENSION

This balancing exercise has numerous total body benefits.  You can hold the position and work on core and glute stability, or you can keep the chest stationary and lift the back leg up and down for serious booty work. However, raise the wrong part of your body and you could be hurting instead of helping yourself.

Most common mistakes:

• Mistake #1: Raising the chest
• Mistake #2: Chin tilted, looking up
• Mistake #3: Over-extending back leg

How do you know if it's incorrect? Your lower back and hip flexor (muscles located at the very top of your leg) will feel strained. The back of the neck may get pinched or feel sore.

Best hip extension in 3 steps:

1. Base leg bent (slightly)
2. Your body is a lever (as your leg goes up, your chest comes down)
3. Belly button pulled in

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FORWARD BEND

A move frequently seen during a slow part of the song or the cool down, the forward bend offers a great standing option to strengthen the lower back and hamstrings...when done correctly.

Most common mistakes:

• Mistake #1: Legs are completely straight
• Mistake #2: Back is rounded
• Mistake #3: Chest falls below the waist

How do you know if it's incorrect? The hamstrings will feel stretched instead of worked (should burn from contracting), and pain can begin to develop right behind the knee. A rounded back will put strain on the upper and lower back.

Best forward bend in 3 steps:

1. Wide base
2. Knees slightly bent
3. Back flat, neck neutral

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