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Main muscles used:
buttocks (gluteus maximus)
Secondary muscles used:
inner thighs (adductors)
hip flexors
Place feet wider than shoulder width apart.

Toes are pointing out at a 45 degree angle.

Lower yourself down to where your upper legs are parallel to the ground.

Knees are behind the toes.

Maintain a good posture with chest up and head straight ahead.

Put arms in front of you like you’re hugging a big barrel.
Stay in that position for the desired amount of time
Don’t go lower than parallel
Don’t hunch your back
Look straight ahead don’t bend neck
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