Squats with weight between the legs

This exercise is usually performed with a dumbbell or kettlebell. The more you rotate your toes and knees outward, the more load will be placed on the inner thigh. Avoid leaning your back too much; your legs should primarily do the work. For more flexible and advanced individuals, you can place your feet on platforms, allowing you to squat even lower.

Nuances and mistakes

1. The version with one dumbbell is the most common, as it doesn't require any special equipment. However, in this variation, both the legs and the back are engaged, meaning there is a load on the back as well. Doing this exercise with heavy weights can be inconvenient simply because it is hard to hold a large dumbbell comfortably.

2. Another option is to use a special bar with handles instead of dumbbells. Weight plates can be added to this bar, and you hold onto the handles. The concept is the same as with dumbbells, but you can load significantly more weight, which is more convenient. Personally, I have loaded up to 180 kg.

3. The third option is to hang the weight from a belt using a special belt and chain (or rope). In this variation, the back is not loaded, and only the legs are engaged. Your hands usually rest on your shoulders. This option is used quite rarely, as few people want to deal with it. However, it is invaluable when you want to train just the legs.

4. I recommend using foot platforms. This increases the range of motion. However, you also need to have a certain level of flexibility in your hip joints to do this effectively.

5. Your feet should generally be placed slightly wider than shoulder-width apart, with your toes angled out at about 45 degrees. This positioning helps to engage the inner thigh muscles more effectively.