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Main muscles used:
quadriceps
hamstrings
buttocks (gluteus maximus)
Secondary muscles used:
inner thighs (adductors)
hip flexors
lower back (erector spinae)
Hold two dumbbells at your sides.

Stand straight with your feet roughly shoulder width apart.
Slowly bend your knees until your thighs are parallel to the floor.

Your knees should not pass over your toes.
Make sure you keep your back straight and your feet flat on the floor.

Slowly lift yourself back to the starting position, pushing through your heels
Do not hunch or arch your back.
Do not shift your body weight forward and allow your heels to lift off the floor.
Do not tilt your head up or down.
Do not lock your knees.

Variations:
Use body weight or barbell
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