Bodyweight Squat

1. Starting Position:
- Stand up straight with your feet shoulder-width apart.
- Keep your arms extended forward at shoulder height, parallel to the ground.
- Engage your core by tightening your abdominal muscles.

2. Squatting Down:
- Slowly bend your knees and lower your hips back as if you are sitting into a chair.
- Keep your chest lifted and shoulders back to maintain good posture.
- Aim to lower your hips until your thighs are at least parallel to the ground. Your knees should be in line with your toes, not extending past them.

3. Return to Starting Position:
- Press through your heels to stand back up, straightening your legs and returning to the starting position.
- Ensure to keep your arms extended throughout the movement.

4. Repetition:
- Perform 10-15 repetitions, focusing on maintaining good form.
- Rest for 30 seconds to 1 minute between sets.

5. Tips:
- If you find it difficult to keep your balance, practice without extending your arms.
- Make sure to move slowly and control the descent and ascent of your squat for better effectiveness.
- Always listen to your body and avoid any movements that cause pain.