The squat is a fundamental strength exercise that works the legs, hips, and core while also improving balance and coordination. As a functional movement, it mirrors daily actions like sitting and standing, making it valuable for building strength, mobility, and endurance. Squats are used in both rehabilitation and performance training to support overall lower-body health.
- Standing with your feet hip distance apart.
- Have both feet facing forward.
- Think about leading the movement from your sit bones.
- Gently bend your knees and then swing your sit bones behind you.
- Let your trunk lean forward while trying to keep your spine aligned.
- Keep the back of your neck nice and long with your chin tucked in.
- Go to the depth that feels comfortable for you but not below 90 degrees – you should feel tightness at the back of the thigh.
- Press through your feet in the ground and come back up into standing position reversing the movement.