Form cues
- Keep knees tracking toes
- Maintain neutral spine
- Weight on midfoot/heels
- Chest up
Exercise
Squat
Hips, body weight
A foundational lower body movement that strengthens the quads, glutes, and hamstrings by bending and straightening the knees and hips.
Target: quadriceps. Also works: gluteus maximus, hamstrings, erector spinae, adductors.
Steps
- Stand with feet shoulder-width apart and toes slightly outward.
- Brace core and keep chest up.
- Initiate movement by pushing hips back and bending knees.
- Descend until thighs are at least parallel to the floor.
- Push through heels to return to standing.
Common mistakes
- Letting knees collapse inward
- Rounding lower back
- Not reaching parallel depth
Breathing
Inhale as you lower down, exhale as you stand up.
In the app, search for Squat and add it to a workout.