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Bodyweight Squat

Fundamental lower-body movement for leg strength, posture, and coordination.

• ID: 0f0c470f
• Discipline: strength-training
• Level: Beginner
• Symmetry: Symmetric
• Equipment: None

Goal

Develop lower-body strength and improve movement mechanics.

Step-by-step guide

1. Stand with feet shoulder-width apart, toes slightly turned out.
2. Brace your core and keep chest lifted.
3. Initiate by pushing hips back and bending knees simultaneously.
4. Descend until thighs are parallel to the floor or comfortable range.
5. Keep knees tracking in line with toes.
6. Press through mid-foot and heel to stand up.
7. Fully extend hips at the top without leaning back.
8. Repeat with smooth, controlled cadence.

Breathing cues

• Inhale on the way down.
• Exhale as you stand.

Common mistakes

• Knees collapsing inward.
• Heels lifting from the ground.

Recommended volume

3 sets of 10 to 15 reps.