Pole Squats

There are all kinds of variations for foot and leg positions in a squat, and each one targets slightly different muscle groups. You'll learn a few of these variations. There is a time and place for squats where the knees go beyond the toes. It's not wrong, but it's also not always the right movement for everyone. The goal of this exercise is to target the glutes and hamstrings, and doing squats with knees past the toes relies more on the quadriceps. You will work your quads, but they're not the focus. You begin today by finding your natural foot placement for squats.

Suggested sets and reps: 8-15 reps, 2-4 sets, 3 times per week.

T.M.G. GLUTES / QUADRICEPS / HAMSTRINGS

NO POLE OPTIONS:

• Dumbbells - You can add one dumbbell and still use the pole, or use two and omit the pole. Instructions are the same as in the video. You can raise the arms if you'd like to include the shoulders.

• Smith machine - This machine is great for those who are new to squats or if you don't want to focus on balancing the bar.

• Leg press machine

• Hack squat machine

• Horizontal leg press sled

• Squat rack - A nice option for those who are not new to exercise. This will also challenge your core more!