The squat strengthens your quadriceps and glutes to facilitate an improved ability to perform daily activities such as standing up from and sitting down in a chair, squatting, and climbing stairs. Increased strength of your lower body muscles also helps to decrease your risk of falls.
Begin standing with your feet hip width apart. Hold a weight in each hand. Bend your elbows so that your hands are holding the weights just above shoulders.
Bend your hips and knees as if you are going to sit down in a chair. Return back up to the starting position.