Squat

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The squat workout primarily engages the quads by using the bodyweight as resistance.

While it also activates other muscles, the focus is on building strength and size in the quadriceps.

Stand with your feet shoulder-width apart, toes pointing slightly outward.
Engage your core and keep your chest lifted as you slowly lower your hips down and back.
Bend your knees and lower your body until your thighs are parallel to the ground.
Pause for a moment, then push through your heels to return to the starting position.
Repeat the movement for the desired number of repetitions.

Start with proper foot placement – hip-width apart, toes slightly turned out.
Engage your core by pulling your belly button in towards your spine.
Keep your chest up and shoulders back throughout the entire movement.
Initiate the squat by bending your knees and pushing your hips back.
Lower down until your thighs are parallel to the ground, or as low as you can comfortably go.
Focus on pushing through your heels to activate your quads and glutes.
Exhale as you drive through your heels to stand back up, fully extending your hips and knees.