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1. Stand with your feet shoulder-width apart and pointing straight ahead, arms at your sides. 2. Initiating the move with your hips, squat back and down until your thighs are parallel to the floor. As you descend, raise your arms out in front of you. 4. Return to a standing position by pushing through your hips while you lower your arms. 5. Continue for the remainder of the set. Be sure to: Keep your chest up, back flat, and do not let your knees collapse to the inside. You should feel it: Working your glutes, hamstrings, and quads.