MUSCLES ENGAGED 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. 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. Exercise Instructions Step 1 Start in a standing position with your feet slight wider than shoulder width and your hands at your side. Step 2 Push your hips back and your knees out as you go down into the squat. Make sure your weight is on your heels. Step 3 Stand back up and fully extend your hips and knees.