The squat is one of the most effective exercises you'll encounter. It should be a fundamental part of any workout routine. The bodyweight squat is good for general toning of the quadriceps, glutes, hamstrings and abdominals.
To perform the bodyweight squat stand with your feet about shoulder-width apart-your toes should be pointing slightly outward. Your arms should be relaxed in front of your body, hanging down. Keeping your back straight, bend your knees and lower yourself until your thighs are roughly parallel to the floor.
Pause for a one-count, return to the starting position and report. Keep your arms relaxed throughout the movement. To keep unnecessary stress off your knees, be careful not to let your knees go out past your toes when you reach the lowest position.