The Squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quads, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body.
Stand with your feet shoulder-width apart, holding a kettlebell to your chest.
Initiating the downward movement at the hips, not the knees, lower yourself as though sitting on a chair behind you.
Stop when the tops of your thighs are parallel to the floor, pause, then push back up tot he starting position, pressing your heels into the ground.
Your knees should stay in line with your feet throughout the movement - they shouldn't splay out or pinch in.