This is the foundation for one of the best strength moves you can do, the squat. But it's a complex movement, using just about every part of your body, so let's get your form perfect before we load up a barbell. Start with your feet shoulder width apart, hands reached out in front of you, and send your butt back and down until your thighs are at least parallel to the floor. Push your knees out, keeping your weight in your heels, with your chest up the whole time. Drive your heel into the floor and push yourself back up.