Squats

In strength training and fitness, the squat is a compound, full body exercise that trains the muscles of the quadriceps, hamstrings, hips, glutes primarily and also strengthens the bones and ligaments. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength. Isometrically, the lower back, upper back, abdominals, and shoulders and arms are all essential to the exercise and thus are toned when squatting with proper movement. Direction: The movement begins from a standing position. Keep your knees in line with your feet. Stand shoulderwidth apart with your feet 30° out. Could be done either by using weights or just with the body weight. The movement is initiated by moving the hips back, and bending the knees and hips to lower the torso, and the accompanying weight, then returning to the upright position.