The easiest way to up your basic exercise is to add weights. And, one of the easiest exercises to add weights to is the squat.

Let’s go over the proper form for a squat first. For a standard squat, your legs should be just a little past shoulder width apart. Toes should be facing forward. Exhale as you lower down, keep your back straight. Pretend you are sitting in a chair and push that booty backwards.

Make sure your knees do not go over your toes! Your feet should always be visible. If you were standing next to a mirror, your legs would be parallel with your feet, not bending forward.

Exhale as you push back up. Your weight should be concentrated in your heels. To test this, try tapping your toes. If you can’t then you need to shift your weight from the balls of your feet to the heels. Focus on driving the heels into the ground when you push up.

Now as for the weights, you can try the barbell for the body-builder weighted squat. Choose a weight that is challenging but manageable. It should make you struggle later in the repetition, not out of the gate.

Hold the bar in front of you if you have back troubles. The bar should rest above your chest and under your chin, with your palms facing upward. If it’s comfortable, opt for resting the bar on your shoulder blades. Note, this is not your neck. It should graze your back and shoulder blades, not rest directly on them.

Free weights are also an option, if you fear the bar.

Add 20-30 reps to your workout!

For an extra challenge: When you are back at standing position and 15 calf raises. Keep your toes and the balls of your feet planted as you raise your heels.