Ellen RDavis

If you struggle to do this, then you might need to use lighter weights. A good goal is to try to achieve five or ten seconds for every half of the movement; meaning that each rep should last at least twenty seconds. If you wish to do squats, do them right. Lower that bar onto the point that is near your traps center. This technique puts extra pressure on muscles related to your hips, as well as your hips themselves, allowing you to squat more weight than you ordinarily would be able to squat.