The deep knee bend, also known as a squat, is a fundamental exercise for developing lower body strength.
The emphasis of the movement is on slow, even adjustment throughout, and you will feel the burn primarily through your quads, glutes and hamstrings.
Here is a quick guide to successfully performing the deep knee bend.
1. Stand with your feet a little more than shoulder width apart.
2. Look directly forward and extend your arms out in front so they are parallel with the floor.
3. Slowly lower yourself, maintaining a vertical back and trying to ensure your backside does not stick out far.
4. Once your hamstrings touch your calves, slowly rise to the starting position. Repeat.
Remember that the more slowly you perform the exercise the more benefit you generally gain.
As you become more advanced, you may want to add extra weight, but at the start it is best to only use bodyweight.