EXERCISE 1: SQUATS What It Works: Buttocks (glutes) and fronts of thighs (quads) How-To: Stand tall with a heavy dumbbell in each hand, and rest the dumbbells on your outer thighs. Spread your legs hips-width apart and allow your toes to turn out as they would if you were standing naturally. Bend your knees and hips, tracking your knees in the same direction your toes are facing, and drop your tailbone down. Descend as low as you can in a squat without rounding your lower back. Keep your shoulders back, head high, and chest open throughout the range of motion. Once you reach the bottom of the squat, hold for 3 seconds, then quickly lift back up to start position and squeeze your buttocks tightly. Your shoulders should be directly over your hips, knees, and ankles at the top of your squat, abs tight and knees straight but not locked.