Скачать или смотреть Target Inner Thighs with Wide Stance Goblet Hold Squat

Grab a dumbbell and hold it in front of your chest with palms up against the inside part of the top of the dumbbell.
Your feet should be beyond shoulder-width apart.
Your toes should be pointing outwards at about a 45-degree angle.
When going down on a squat, be sure to keep everything tight, including your core.
Push your hips back first, then bend your knees.
As you’re going down push your knees out. DO NOT let them cave in towards each other.
Keep your back in a neutral position – no rounding, no arching.
Descend till your hips are slightly below your knees. The hip joint should be in line with your knee joint.
Push hard through your heels and push your hips forward to come back up to the starting position – standing up straight, locked out knees and hips.