You can do this exercise either at the gym or at home. If you prefer to do them at home, you can either purchase free weights or use item like water bottles or soup cans.

This exercise works your deltoids, commonly called delts, which are your shoulder/upper-back muscles; your gluteus maximus (glutes), which are you butt muscles and your quadriceps (quads), which are located on the frontside of your thighs.c c 

1. For just the squat portion, start with your feet shoulder-width apart.
2. Stick out your butt and bend your knees as you lower yourself towards the floor. You can raise your arms out in front of your chest as a counter-balance.
3. Stop when your thighs are parallel to the floor, keeping your knees directly above your feet.
4. For an additional challenge, from starting position, raise your arms above your head in line with your shoulders and a weight in each hand.
5. As you lower into the squat position, lower your arms so that your weights approach your shoulders.
6. When you stand up, return your arms to the starting position above your head for one rep.
7. Perform three sets of 15-20 reps.