Thighs and buttocks
Stand with feet wider than shoulder-width apart, and place hands in front of chest, palm to palm. Lower body, bending at the knees while keeping torso stationary, until thighs are parallel to floor. Keep abs contracted to help stabilize the spine, back straight, heels on the floor, and knees behind toes. Slowly rise back to standing.
Challenge yourself: As you rise from the squat position, lift one foot slightly off the ground and hold for five seconds to challenge your balance and strength and further concentrate the move; alternate legs with each squat.