Primary muscles worked: Legs (hamstrings, quadriceps), shoulders (deltoids) How to execute: Hold resistance band handles, and step both feet onto the band in the middle so the length of the band is equal on each side. Bring hands up to just above shoulder height with palms facing forward, and hold them there. Bring your hips back, bend your knees and lower your body as far as you can. As you come out of squat position, press your hands up over your head and then lower to just above your shoulders. Repeat for recommended repetitions. A general recommendation for a beginner might be 2-3 sets of 8-12 repetitions. Tips: Keep your head and torso upright; don't lean forward. Keep your knees over your ankles, and sit back like you are sitting in a chair.