Squats are often called “the king of all weight-training exercises.” Because this exercise uses large muscle groups and explosive movement, squatting can help improve your overall body conditioning. Specifically, squats tone your gluteal, hamstring, quadricep, and calf muscles. These are the muscles that help you run, stand, climb, and jump.

Select a barbell that will enable you to do at least 8 but no more than 12 repetitions of the exercise. Hold the barbell on your shoulders and stand with your feet shoulder-width apart. Bend your knees until the tops of your thighs are parallel to the ground. Return to the starting position, standing upright. Do 8 to 12 reps.