Building Your Foundation with Squats

Amra Squat

Start with squats if the goal is to lose weight, gain muscle, increase energy  levels or just generally look and feel healthier! Just like a house that is built from the ground up, the foundation must be stable and secure. The same rule applies in fitness. Whether its to gain weight or lose fat, the premise is the same. Squats will set the tone to build the foundation for a new body. It is a fact that legs are the biggest muscle on the body. Therefore they require the most energy expenditure thus having the potential to burn the most calories. The squat is considered a full body exercise that trains glutes, quadriceps, hamstrings, and when done properly works to improve the core. It also helps with hip mobility as well as improving balance. This works to counter a sedentary lifestyle (ex. a job that requires sitting for the better part of the day).  The best thing about squats is that they can be done anywhere and anytime.


Place feet hip width apart. Bend knees forward while allowing hips to bend backwards. Keep back straight and knees pointed same direction as feet. Descend until knees and hips are fully flexed (in the bucket). Then extend knees and hips until returned to original standing position. Begin with 3-5 sets of 12 to 15 reps using light to moderate weight. Once your body gets use to the movement or weight,  gradually increase reps, weight or both. Have fun and enjoy your new set of awesome legs!