No pain, no gain. Keep this in mind when it comes to your strength training routine. Squats are far from fun. Most people struggle when it comes to this essential exercise. Squats work the quadriceps, hamstrings and gluteals. In order to get the most out of squats, maintain the proper form — which consists of keeping your feet shoulder-width apart and your back straight. Bend at the knee and lower your butt. They may not be enjoyable, but if you vary your squats workouts, then you may have an easier time sticking with them. There are more ways than you think to reap the benefits of squats. If you’re a beginner, then using an exercise ball can help you work on your form. Simply place it on the floor, rest your hands on top and concentrate on the squatting motion. Another great move for beginners is the assisted squat. Simply wrap a band or towel around a sturdy object in front of you, feet hip-width apart and abs tucked in. Hold the band and bend your knees into a squat, no lower than 90 degrees. Push through and squeeze the glutes as you return to a starting position. If you want to try a more advanced move with the exercise ball, then you can balance it between a wall and your back. Roll down the wall against the ball as you complete the squat movement. Hold a medicine ball between your knees if you’re a multitasker – you’ll engage the inner thighs as you squeeze the medicine ball. Consult with your physician before performing a workout routine.