Squats

Starting position

1. Stand tall with your feet slightly wider than your shoulders, toes turned out 15–30°.
2. Reach your arms forward or cross them over your chest — it helps with balance.
3. Lift your chest, brace your core lightly and look ahead.

Execution

1. Inhale and bend your knees while pushing your hips back and down, as if sitting on a chair.
2. Go down until your thighs are parallel to the floor, or lower if your back stays flat and your heels stay down.
3. Your knees track over your toes and don't cave in.
4. Exhale and stand up by pushing through your whole foot until your legs are straight; squeeze your glutes lightly at the top.

Common mistakes

• Knees caving in — overload on the knee ligaments.
• Heels lifting — weight shifts to the toes and the knees get overloaded.
• Excessive forward lean and a rounded back — the load moves into the lower back.
• Partial range of motion — your legs work less than they could.

Beginner tips

• To learn the depth, squat down until you touch a bench or chair with your glutes and stand right back up.
• Watch the tempo: 2 seconds down, 1 second up.
• When 20–25 reps feel easy, move on to goblet squats.

Alternatives

• Kettlebell Squats — the next step with added weight
• Leg Press — leg work with back support
• Barbell Back Squat — the classic strength version with a barbell