Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position. Begin the movement by flexing your knees and hips, sitting back with your hips. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

The Lower Body workout consists of four lower body exercises that can be done anywhere using just your bodyweight. Weights can be added to increase the intensity of any of the exercises. Perform all four exercises consecutively for 5 rounds, resting one to two minutes in between rounds.

Muscles used: Quads, hamstrings, glutes.

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