This what is one of the top three bodyweight exercises out there, the other two being the push up and the pull up. Even though it is considered a leg exercise, it's really a full body movement that works pretty much every muscle in your body. During the squat movement will help you walk, run, jump in lunch. Stand with your feet shoulder width apart and place your hands behind your head or to your sides. While inhaling, bend your knees and slowly lower your upper body. descend until your thighs are parallel or just pass parallel to the floor.

Then raise your upper body as you exhale. Imagine pushing the floor with the heel of your foot as you straighten your legs. During the squat, make sure that you keep your chest up and that your knees stays in line with the tip of your foot. A tip for beginners some people find it easier to keep their balance when extending their arms in front of them.