This exercise is very effective for the front thigh muscles (quadriceps), adductors and glutes.
1. Grip the dumbbell with your hands
2. Stand with your feet wider than hip distance apart, toes pointing outwards
3. Your back should be straight and your chest out
4. Push your knees outwards in line with your toes
5. Lower yourself into a squat until the dumbbell almost touches the floor
6. Return to the starting position and stretch completely
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