Frank Mikulka's Weekly Fitness Tip
Squatting for Success (March 21, 2006)

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Iíve heard squatting will shape my glutes and legs. What is the proper form for this exercise? I canít wait to start doing squats. (Loretta, Centerreach)

Youíre right! This old school move gives you an efficient, compound exercise. Make sure you do your squats in good alignment and with proper execution. When doing a squat, pretend you are a sitting on an imaginary chair. For many of you, it really helps to use an actual chair, or bench as a frame of reference. Just do the squat to the point where your glutes lightly touch the chair and come up; see the instructions below:

  • Stand with your heels shoulder width apart and your toes pointed slightly outward.
  • Keep your shoulders pulled back and torso tensed throughout.
  • Rest the bar with a padded sleeve on your back or you can hold dumbbells in your hands.
  • As you lower your body, let your knees travel outward same angle as your toes.
  • Lower until your thighs are almost parallel to the floor.
  • Keep your chest and torso upright. Focus on something above and in front of you.
  • Maintain controlled speed up and down.
This is a great exercise. Make sure to push off your heels--It helps to curl your toes up in your sneakers. Choose your weight wisely to complete 12-15 reps of 3 to 4 sets twice a week. Always give your muscles a chance to rest and get stronger.

Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Tuesday evening from 7:00 to 7:30 pm on WGBB 1240AM. Also available on