MUSCLES ENGAGED Back (middle) Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body. Quadriceps The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently. Equipment Used Resistance Band n/a Exercise Instructions Step 1 Stand with your feet shoulder width apart while holding an exercise band in each hand. Step 2 Sit back on your heels and lower yourself into a squat while pulling your hands to your ribcage. Step 3 Stand back up through your heels and return your arms back to the starting position.