Before beginning any exercise, ensure you are dressed in comfortable clothing and have supportive footwear. It’s best to exercise in a spacious and uncluttered area. If you have knee or ankle concerns, consider using a gym mat or performing exercises on a grassy surface.

How to do a squat exercise:

1. Stand with feet shoulder-width apart, toes slightly outward.
2. Engage core and push hips back, bending knees as you lower yourself down.
3. Keep back straight, chest up, and weight on heels.
4. Lower until thighs are parallel to the ground.
5. Push through heels, engage glutes and thighs to stand up.
6. Repeat for desired reps (8-10) and sets (2-4).

Squats benefit the following muscles:

1. Quadriceps: The muscles at the front of the thighs are the primary movers during the squat, helping to extend the knees.
2. Hamstrings: Located at the back of the thighs, they assist in stabilizing and controlling the squatting movement.
3. Glutes: The gluteus maximus, medius, and minimus (buttocks) are heavily engaged to help you rise from the squatting position.
4. Calves: The calf muscles are activated to some extent during the upward phase of the squat.
5. Hip Flexors: These muscles assist in the bending motion of the hips during the squat.
6. Adductors and Abductors: Muscles on the inner and outer thighs respectively, help stabilize the legs during the squat.
7. Erector Spinae: The muscles in the lower back work to keep the spine upright and maintain proper posture during the squat.
8. Core: The rectus abdominis, transverse abdominis, and obliques provide stability and support to the spine during the squat.
9. Gastrocnemius and Soleus: These muscles in the back of the lower legs are engaged during the squatting motion.

Squats are a fundamental exercise for building lower body strength, power, and functional fitness. They also engage the core and promote overall stability and balance.