Source: Google

Squats are a compound exercise that primarily work your lower body, targeting the Quadriceps and Gluteus Maximus as main drivers.

To perform a proper bodyweight squat, stand with your feet shoulder-width apart, keep your chest up and core tight, and push your hips back and down as if sitting in a chair until your thighs are parallel to the floor before pressing back up through your heels.

Step-by-Step Instructions

1. Set your stance: Stand with your feet shoulder-width apart or slightly wider, pointing your toes slightly outward (about 10 to 20 degrees) so they align comfortably with your knees.
2. Engage your core: Pull your shoulders down and back, lift your chest high, and tighten your abdominal muscles as if bracing for a light impact.
3. Initiate the descent: Push your hips backward and bend your knees at the same time, shifting your weight evenly across your mid-foot and heels rather than forward onto your toes.
4. Reach the bottom position: Lower your body smoothly until your thighs are parallel to the floor, making sure your knees track directly over your middle toes and do not roll inward.
5. Drive back up: Press firmly into the ground through your whole foot, extending your hips and knees together at the same rate to return to the tall starting position.

Common Mistakes to Avoid

• Knees caving inward: Ensure your knees point in the exact direction of your toes throughout the movement to protect joint alignment.
• Lifting the heels: Keep your entire foot flat on the floor; if your heels rise up, you may need to improve your ankle mobility.
• Rounding the back: Maintain a flat, neutral spine with your chest lifted to prevent unnecessary stress on your lower back.
• Straining the neck: Keep your head and neck aligned naturally with your torso rather than forcing your gaze straight up at the ceiling.