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Leg exercises
Name of exercise:   FAST SQUATS

Start Position Middle Position Finish Position
What to do:

This exercise is just like the slow squats except of course you are going to go fast and not slow.  Grab your hands in the front of your body like shown.  Stand with your feet about shoulder width apart and your feet pointed straight ahead.  Either have a partner time you or perform this exercise with a clock having a second hand in view.  As fast as you can squat up and down.  Bring your rear so that is about the level of your knees or slightly lower on the bottom part of the squat.  On the top part of the squat stand almost completely up.  For beginners go as fast as you can for about 15-30 seconds.  If you are up for a challenge then do the squats for a full minute.
Don't Forget to: Have a slight arch in your back as you go up and down.  Don't bounce, keep your toes & heels on the floor.  Also, when you bend over be sure not to use too much upper body.  All of the motion should be in your legs.  This is done by bending at the knees.  It is easy to cheat when you go down by just bending your torso over.  Avoid this.  Don't bow your knees in or out, keep them right over your feet.
Equipment needed: none.
Muscles worked: Mostly quads.  Also hamstrings and glutes.

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