[header] How to do squats and lunges [title] Stand erect with your feet approximately one shoulder width apart. [substeps] From there, you can widen or narrow your stance depending on which muscles you are targeting-a wider stance works the hamstrings and glutes, while a narrower stance works the quads. Point your toes slightly outwards, as this helps to stabilize your stance. 
Keep your arms extended in front of you. [title] Push your hips back, slowly bending your knees to a 90 degree angle.