Pick-up squat

Works the buttocks, hamstrings, and quadriceps. Abdominals and lower back are also working as stabilizers.

Equipment
Weighted medicine ball or any other ball as a substitute.

Exercise technique

1.Stand about hip width apart. Hold the ball in both hands with straight arms..
2. Squat down and drop the ball on the floor between your legs.
3. Pick up the ball and straighten up.

Performance tips

1. Do the exercise sideways in front of a mirror and pay close attention to your lower back. Your spine should be straight with a natural curve. It should not be rounded.
2. Go down only as far as you can keep your back straight and it does not hurt your knees.

Repetitions

Do eight to 15 repetitions.