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.