Squats

Muscles worked: Legs & Glutes · Also: Glutes & Hips, Calves

To do a squat, stand with your feet shoulder-width apart, push your hips back and down as if sitting into a chair while keeping your chest up and your back flat, then drive up through your whole foot to stand. They work the legs and glutes more completely than almost any other home move.

Keep your chest up, your knees tracking over your toes, and your heels on the floor. Squat only as deep as you can while keeping your back flat — depth with a rounded back is not worth it — and drive up through your whole foot.

How to do it

1. Stand with your feet shoulder-width apart.
2. Push your hips back and down as if sitting into a chair, keeping your chest up.
3. Lower only as far as you can while keeping your back flat and your heels on the floor, with your knees tracking over your toes.
4. Drive up through your whole foot to stand back up.

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Programs that include it

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.