Squats is strength training it is a full body exercise that primary targets your thighs, hips, and buttocks, quadriceps, and hamstrings. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength. Building muscle takes time, but the benefits are tremendous for all of the target areas. One area that Squats are commonly used for is the building of your buttocks. To do an accurate squat you need to be in front of a sturdy chair. Keep your arms in front of you and be sure not to extend your knees past your toes as you bend to an almost-sitting position. Hold the position for a few moments, then raise yourself back to a standing position, take a breather, and repeat for two sets of 25reps. As your muscles start to build increase your sets within two to three weeks you should be at 200 SQUATS in NO TIME!!!!