A fundamental lower body exercise that targets the quadriceps, hamstrings, glutes, and core through a controlled squatting motion using only body weight as resistance.
Stand with feet shoulder-width apart, toes slightly pointed out. Lower your body by bending your knees and pushing your hips back as if sitting in a chair. Keep your chest up and knees in line with your toes. Return to standing by pushing through your heels.
Stand with feet shoulder-width apart, toes slightly pointed outward, arms extended forward or at your sides, and chest up.
Return to the starting position with legs fully extended, maintaining proper posture and alignment.
Keep your chest up, push your hips back, knees in line with toes, push through your heels, maintain neutral spine
Knees caving inward, heels lifting off ground, rounding back, insufficient depth, poor balance
Add weight, perform single-leg variations, increase depth, add tempo changes, try different foot positions.
Use assistance, perform partial squats, hold onto support, focus on form over depth, perform wall squats.
Maintain proper form to avoid knee and back strain. Keep your knees in line with your toes throughout the movement. Stop if you experience pain in knees, hips, or lower back.