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A safer way to do squats with weight

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If you like how squats tone your butt and legs, you're probably tempted to improve your results by using more resistance. Before you pick up a barbell, though, get out your calculator. In a recent study published in the American Journal of Sports Medicine, of the 48 people performing squats with 60 or 80 percent of their one-rep maximum (referred to as 1RM, which is the amount of weight a person can lift just once), all overarched their spines, which can lead to chronic pain. Dropping the weight to 40 percent of their 1RM (for instance, if their 1RM is 40 pounds, they'd lift 16) solved the problem, but it also toned less muscle. The solution? Perfect your form by practicing the move with just your body weight, then gradually add resistance. To maintain the proper position:
  • Look forward or slightly up.

  • Lower only until thighs are parallel to the floor (if you can go that far), knees aligned with toes.

  • Keep your chest lifted Your torso will naturally come forward slightly as you squat, but you shouldn't lean forward; aim for a 90-degree bend in hips and knees.

  • Keep heels on floor.

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