Performed correctly, the squat has been one of the most functional exercises of all time. It is an excellent exercise for glute (buttocks), quadriceps (muscles in front of the leg), hamstring (muscles in back of the leg) and hip development.  You should have adequate flexibility in the hips; lower back, hamstrings, ankles and shoulders. Tightness in any of these areas will compromise form.

• Stand with feet hip-width apart, facing away from the end of the bench; extend arms in front to chest height.
• Head up and looking ahead.
• Knees should be in the same path as toes through the entire range of motion.
• Shift body weight back (hips flexed back towards bench) into heels of your feet and find your balance.  As you squat, knees should be placed over heels not past toes.
• Squat low until you tap your buttocks on top of the bench or hovering just above it; squeeze buttocks hard while standing back up to starting position.
• Breathe in at the beginning of the movement, and exhale as you push up.
• Repeat 15-20 repetitions; do 2-3 sets each.

Advanced Tip:  Hold a dumbbell in each hand at your sides, or hold a weighted medicine ball in front at chest level while performing the exercise.