Squat to develop lower body muscles

Want to get a great lower body workout? Start squatting. Then add a medicine ball for an even better workout.

The benefits? The squat develops all the muscles of your lower body. It develops strength, power and endurance in the quadriceps, hamstrings, and glutes, all in one basic movement. By adding a medicine ball you’ll find it also engages your core. This added bonus improves stability, flexibility and strength of the core, lats, lower back, hips and abs.

With your legs shoulder width apart and feet firmly placed on the ground, hold the medicine ball overhead with your arms straight and in line with your torso. Take a deep breath and contract your abdominal muscles as you begin the squat.

Stick your buttocks out as if to sit on a bench and squat down until your thighs are parallel to the floor. During the movement, your knees should only move slightly forward and never farther than the toes. Exhale as you thrust your body out of the down position with a powerful drive back to the starting position without locking your knees. Repeat 10 to 15 times. Focus on staying upright and maintaining a natural arch in your back.