In strength training and fitness, the squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks (the quadriceps femoris muscle).
Start by flexing your knees and hips, sitting back into your hips. Continue down to full depth if you are able, and then reverse the motion until you return to the starting position.
As you squat, keep your head and chest up and engage your core. Be sure not to lock the knees in.
Regression - Don't proceed to the full range of movement.
Progression - Add weight/reps (hold kettlebell, vipr, core bag or barbell on shoulders) or take into a jump squat.