Squat The squat is a dynamic movement that helps strengthen and align the knees, hips, and core, Osmundsen says. Stand with your feet hips-distance apart. Keeping the back long, hinge at the pelvis and bend the knees. Think about engageing the backs of the thighs as you press into the heels and shift the weight back. Perform three sets of 10-15 reps, resting 15 seconds in-between. Click here for more health and wellness stories, tips, and news. Image Source: Mark Osmundsen of Movement Culture Collective