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Stand with your back straight and your feet hip-width apart. Bend your knees at a 90° angle and push your hips back. Do not let your knees go past your toes. Keep your knees aligned above the middle of your foot. Straighten your knees to return to your starting position.  Keep your hands on your hips. The motion is similar to sitting down in a chair. 1 repetition is 1 squat. Stand up straight with your feet together and raise your arms out in front of you. Bend your knees at a right angle and squat down as far as is comfortable before returning to your original position.  Keep your knees and hands together while you squat. 1 squat is 1 repetition. Stand up straight with your arms by your sides and your feet together. Lower yourself into a squat position with your knees at right angles to the floor and your arms stretched out in front of you. Your feet should be shoulder-width apart. Then, jump back up to the standing position. 1 squat is 1 repetition. Start with your feet flat on the ground, slightly wider apart than your shoulders, and your toes at a 45° angle. Place your hands on your hips. Bend your knees into a wide-leg squat, squeeze your butt, and raise your heels from the floor. Gradually bring your heels to the ground and straighten your knees again.  Aim to bend your knees far enough to create a right-angle with your calves and thighs. This requires a lot of balance, so you might want to start by holding onto a wall. This movement is 1 repetition. Place your feet together and squat at a 90° angle. Keep squatting as you jump and land with your feet shoulder-width apart. Then jump back into your starting position. Stay squatting for the whole time.  You can hold a dumbbell or weight horizontally in front of your chest once you have perfected the jump squat. Hold the dumbbell or weight close to your body with both hands so that it will not injure your wrists, elbows, or shoulder joints. 1 low jump squat is 1 repetition.
Learn proper squatting technique. Perform narrow squats for a simple glute and quad workout. Try drop squats for a quick glute and hamstring workout. Do tip toe plié squats for an equipment-free glute exercise. Try low jump squats for a weighted challenge.