Squat-DumbbellMuscle: Quads Other: Hamstrings, CalvesType: CompoundWith your feet shoulder width apart and knees slightly bent, hold a dumbbell in each hand and put all of your body weight in the heel of the foot. While holding the dumbbells close to the body, inhale as you lower your butt to the floor. Be sure that your back is straight, you look forward and your knees do not extend over the toes. Once your thighs are parallel to the floor, exhale as you slowly rise to the starting position. If your knees extend over your toes, practice the exercise by performing the movement with a bench. Although you will not sit completely on the bench, this will allow you to put your weight in the back of your feet, as oppose to leaning forward, and you will learn to go down all the way.