The zombie squat is a bodyweight exercise that strengthens your quads and tests posture. Here's how to do it and the benefits.

Squats can help you build muscle, prevent injury, and get faster and stronger, but how low you go matters for the benefits, according to a trainer.

The lower body staple is one of the most versatile moves on the gym floor. Pick which version works best for your goals.

Work your quads, glutes, and core with exercises like goblet squats and leg presses to build a strong lower body, athletes and trainers say.