Squat
Equipment: None
Tempo: 2 seconds down, brief pause at the bottom, 1 second up.
Breathing: Inhale on the way down, exhale forcefully as you drive back up.
Starting position
Stand with feet shoulder-width apart, toes turned out slightly, chest up, and weight balanced across your whole foot.
Step by step
- Brace your core as if about to be tapped in the stomach.
- Push your hips back and bend your knees to lower down, keeping your chest up.
- Lower until thighs are roughly parallel to the floor, or as deep as feels controlled.
- Drive through your whole foot to stand back up, squeezing your glutes at the top.
Correct-form cues
- Knees track in the same direction as your toes.
- Weight stays through your heels and mid-foot, not your toes.
- Chest stays proud — imagine a string pulling it up.
Common mistakes
Knees collapsing inward
Coaching cue: Actively push your knees out in the direction of your toes throughout the movement.
Heels lifting off the floor
Coaching cue: Sit back into your hips first, and stop the descent at the depth where your heels stay grounded.
Rounding the lower back at the bottom
Coaching cue: Reduce the depth until you can keep a neutral spine the whole way down.
Easier option
Box squat — sit back to lightly tap a chair or box, then stand.
Harder option
Add a pause of 2-3 seconds at the bottom, or hold a weight at your chest.
Safety note
- Keep the movement pain-free — mild muscle fatigue is normal, joint pain is not.
- Warm up with a few bodyweight reps before adding load.
Stop and rest if you notice: Sharp pain in the knees or lower back; Dizziness or loss of balance.
These are general coaching cues, not a substitute for in-person instruction. If you have pain, an injury, or a medical condition, check with a qualified professional before trying this exercise.
Related exercises
