'The squat is one of the best exercises as it requires full body coordination and activates many muscles. It is also one of the most challenging exercises to master. If you have not done squats before I recommend starting with body weight squats until you get comfortable with the technique and posture. Throughout the squat movement make sure to keep your back straight with your chest and head up. Holding the medicine ball at your chest, slowly drop your hips while bringing your butt back as if you were sitting down in a chair. You want to have a slight torso tilt forward to keep your balance while you drop to the bottom of the squat. Come down until your knees and hip are in line (or as close to that as comfortable) then slower return back up and breath out. Make sure your knees do not go past your toes and your heels stay on the ground.'
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