|The pilates squat|
The squat is a lower-body exercise that weight trainers use for all round strength.
The main emphasis is on the quads (upper front leg muscles or thigh) group, and the buttocks (gluteas), It also exercises all of the other major leg muscles as well as lower back too.
The squat is often called "the king of exercises" because it "is capable of inducing more and faster muscle growth than any other exercise".
In pilates there is a slightly different approach to this exercise because it is done without the massive weights that are often used in the traditional version, The result is however still a strong core.
Do not do this if you have a knee or other leg injury. If it is too difficult to go all the way down you can stop half way down (as in the second illustration) and then slowly lower from there. The exercise, done this way is equally effective.