You know you love them even though they make you groan. They are wonderful for really working the muscles. If you have an exercise ball you can do them on the wall. Otherwise, do them freestyle, but always protect your knees.

Here’s how to do it:

  • Stand with your legs hip distance apart or slightly wider, hands on your hips.
  • Inhale to bend at the knees, sticking your glute muscles out behind you. (At all times you should be able to tap the entire ball of your foot. If you can’t you might be in a position that can hurt your knees.)
  • Exhale to straighten the legs.
  • Repeat for 3 sets of 10.

Notes: Remember to keep your core muscles engaged. Only work to your level. If you need to start with 2 sets of 8, that’s fine. Work within your range of motion. If something hurts in a bad way, don’t do it, but enjoy the burn in your quads.