Lower body
Squat
Suggested start: 2–3 sets · 10–15 reps · rest 30–45 sec between sets
Lowered positionBodyweight
Build strength through your hips and thighs with a controlled sit-and-stand movement, keeping both feet grounded.
How to do it
Find your stance
Stand with feet a little wider than hip-width and toes turned slightly outward.
Sit back and down
Brace your middle. Bend your hips and knees together, extending your arms forward for balance.
Keep your feet grounded
Lower as far as you can with your heels down and back controlled. Let your knees follow the direction of your toes.
Stand tall
Press through your feet and straighten your hips and knees together. Exhale as you rise.
Find your form
Keep in mind
- Keep pressure across your whole foot.
- Let your chest and hips rise together.
Watch out for
- Allowing your knees to collapse inward.
- Going so low that your heels lift or your back rounds.