Resistance makes squats more intense

The traditional squat is still one of the best exercises to target your thighs and buttocks and help you build a strong lower body. You can increase the intensity of the exercise by performing it more slowly and adding resistance.

1 Hold a handle of exercise tubing in each hand. Begin by standing in the middle of the tubing with both feet, then walk your feet out until they are a little more than shoulder width apart. Position your hands near your shoulders, palms facing forward.

2 Slowly bend your knees, pushing your hips backward. Keep your heels on the floor and your back straight. Your head should be upright, with eyes looking forward. (Do not look down because this can cause your back to round.) Pause for a moment at the bottom of the squat; make sure you do not bring your hips below knee level. Raise up by pressing down your heels, slowly straightening your legs to the starting position.

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-- Karen Voight