The squat is a lower-body strength exercise that targets the quads, hamstrings and glutes. The exercise also improves posture and increases flexibility and hip mobility.

Step by step instructions

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Exercise Steps 1


Stand as tall as you can with your feet shoulder-width apart, toes slightly pointed outward. Keep arms in front of you at chest height to help maintain balance.

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Exercise Steps 2


Drop your hips and sit back until your thighs are parallel with the floor. Pause, then drive through the heels and lift body upwards back to the starting position, squeezing the glutes at the top of the movement.

Mistakes and Tips

  1. Avoid letting knees slide past toes when descending.
  2. Avoid leaning too far forward.

Advanced Variations