Purpose of Exercise: To isolate the lower quadriceps. Although this movement is called a squat it is very close to a leg extension in the way it affects the legs. You will feel a lot of stress right down to where the quadriceps insert into the knee. This is also a great stretching movement if you want to superset these with another leg exercise.
Stand upright. Feet a few inches apart. Hold onto something for support. Bending your knees with up on your toes lower yourself to the floor keeping your knees bent. Letting your pelvis and knees go forward while your head and shoulders tilt backward. Go as low as possible, until your buttocks almost touch your heels. Stretch the thigh muscles for a moment, then straighten your legs and come back into a standing position. Flex your thigh muscles hard at the top of the movement for maximum cuts and development.