For squats, set your feet hip-width apart, then bend your knees and push your butt backward, lowering yourself toward the floor. Once your
knees are bent just beyond 90 degrees, extend your
knees and hips to return to a standing position. Perform split squats by getting into a staggered stance, with one foot in front of the other and both sets of toes pointed directly ahead. Bend your lead knee to drop your back knee toward the floor. Extend your lead knee to come back up.