fitbeliever:

SQUAT HOLD | WORKS GLUTES, QUADS & HAMSTRINGS.
keep your chest upright, and drive your weight through your heels.
hold the squat down for 10-15 seconds.

Make sure you’re holding it for 10-15 seconds, girls! Anything less doesn’t actually burn the fat or strengthen the muscle, since anything less would be relying on the impetus of gravity for the push (a bouncing sort of movement, instead of jumping, if that makes sense) and not on your muscles.

(Source: berryhealthy)