How to: Squats.

Good morning sportsmen. Let me talk you today about squats.

The squat is a simple exercise that can tone up your buttocks and thighs, and it has a simple technique:

To perform squats you must be standing right, you should start with your chest forward and your head facing forward. Separate your feet to the distance of your shoulders and extend your arms forward for balance.

Go down like you were sitting on a chair. Keep your head facing forward and let your body go forward only slightly, keeping your back arched while you descend. Also keep your thighs parallel to the floor and your knees go beyond your ankles. Our weight must be on our heels.
Now go up, remember our wight  should be always on our heels, so it will be a lot harder but effective.

Finally, as I always said, try to do this exercise properly first, then increase your reps. and if you're doing it right you will see results in some weeks.