2torial #0409: Learn2 Perform Basic Calisthenics Do a few half-squats Full squats have officially been ruled a hazard to your knees. But you can still safely exercise your thighs and buttocks with the half-squat. Start with your feet hip-width apart, toes pointed forward. Slowly lower yourself down as though you were going to sit on a chair (in other words, stick your backside out). As you do so, look straight ahead and raise your arms out in front of you to maintain good posture and balance. Lower yourself until your upper legs are nearly parallel to the floor, then slowly raise yourself back up to a standing position. Your knees should always stay in line with your feet. If they jut out in front of your feet, you've dipped too far. Start with 10 repetitions and work your way up to 20. If your knees hurt doing this exercise correctly, stop. You can work those same muscles in other ways, such as climbing stairs. Step 4