MUSCLES ENGAGED 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. Glutes Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body. Exercise Instructions Step 1 Start in a tall standing position with your feet about hip width apart. Step 2 Jump out into a shoulder width stance and drop down to the bottom of the squat making sure to keep your chest proud. Step 3 Touch the floor lightly and then jump back up into a narrower stance staying nice and light on your feet the entire time.