The squat is one of the most effective exercises for building lower-body strength and muscle. It recruits nearly the whole body and is the cornerstone of most strength programs.
Technique
1Stand with feet shoulder-width apart, toes turned slightly out
2Keep your chest up and your spine neutral throughout the movement
3Track your knees over your toes — do not let them cave inward
4Descend to parallel or below for maximum glute recruitment