Squats work your quads, hamstrings, glutes, and core, improving balance and mobility. Beginners should aim for 3 sets of ...

Squat as low as you can. That's 1 rep. Perform as many squats as you can in 20 to 30 seconds while keeping proper form. Position two short boxes (about 6 inches tall) wider than shoulder-width apart.

These injuries occur due to poor form or pushing the body beyond its limits over time. However, with proper training, spotters, and regular medical checkups, the risks can be significantly reduced ...