Movement overview

The squat is a fundamental lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It is performed by lowering the hips from a standing position and then returning to standing, while keeping the back straight and feet flat on the ground.

Step-by-step cues

1. Stand with feet shoulder-width apart, toes slightly pointed out.
2. Engage your core and keep your chest up.
3. Bend your knees and push your hips back as if sitting in a chair.
4. Lower your body until your thighs are at least parallel to the ground.
5. Ensure your knees are tracking over your toes without collapsing inward.
6. Push through your heels to return to the starting position.
7. Maintain a neutral spine throughout the movement.

Technical tips

• Keep your weight on your heels to maintain balance and stability.
• Focus on keeping your chest lifted to avoid rounding your back.
• Use a mirror or have a partner check your form to ensure proper alignment.
• Start with bodyweight squats before adding weights to master the form.
• Breathe in as you lower down and exhale as you push up.
• Warm up properly before squatting to prevent injury.