Squats strengthen your butt muscles, hamstrings and quadriceps. First, pick up your dumbbells. Bring the dumbbells by your hips, thighs or let them hang by your side. Next, stand with your feet shoulder width apart, toes pointing forward and stand straight and tall. Sit down like you're sitting on a chair. Don't let your knees pop out in front of you. Go down slowly and don't let your knees lock on the way back up. Don't shift your body weight forward. Instead, push through your heels. You can also do the exercise without weights. Put your hands on your hips or thighs. You can also use a bench to measure you movement. Move your feet farther apart and point your toes for a more intense squat. Modify the exercise for lower back, hip or knee problems.