Squats

1. Set Your Starting Position

• Stand tall with your feet shoulder-width apart.

• Toes should point slightly outward (10–30° angle, depending on comfort and hip mobility).

• Engage your core and keep your chest up.

• Keep your arms at your sides or extended in front of you for balance.

2. Begin the Descent

• Push your hips back first, as if you're sitting down into a chair.

• Then bend your knees, keeping them in line with your toes (don't let them cave inward).

• Keep your chest upright and back neutral – don’t round or arch excessively.

3. Lower to Depth

• Go as low as you can while keeping good form – ideally until your thighs are parallel to the floor or lower (if flexibility allows).

• Your heels should stay flat on the ground the whole time.

4. Drive Back Up

• Push through your heels to return to standing.

• Squeeze your glutes at the top of the movement.

• Keep your torso upright and core braced as you rise.