Squats are the foundation to any leg exercise.

Start with your feet hip width apart and sit back so your knees end at a 90 degree angle (or a bit higher for those who need to strengthen their glutes and hamstrings). Your weight should be distributed through your heels but prevent the toes from peeling away from the ground. Lower and raise at a controlled pace. Keep the chest high as you want to lower from the knees, not the torso. Keeping your hands behind your head with elbows out will assist with this posture (aka prisoner squat). Stand back up and ensure you have soft knees. They shouldn’t lock out which can eventually wear down the meniscus or put strain on the ligaments.

To make the exercise more challenging include a jump (as shown in the image.)