Starting Position:
1. Stand with your feet close together, about hip-width apart or even slightly narrower.
2. Your toes should be pointing slightly outward, about 5 to 10 degrees.
3. Keep your chest up, shoulders back, and engage your core muscles.
4. Place your hands in front of your chest or clasp them together – this can help keep your balance.
Movement:
1. Begin the squat by bending your knees and pushing your hips back as if you are sitting down on a chair.
2. Keep your knees aligned with your toes; avoid letting them collapse inward.
3. Lower your body until your thighs are at least parallel to the ground, or lower if comfortable. Make sure to maintain an upright torso throughout the movement.
4. Hold this position briefly, taking a breath.
5. Push through your heels to return to the starting position, straightening your legs and bringing your hips forward.
Tips:
- Keep your weight evenly distributed through your feet.
- Maintain a neutral spine; avoid rounding your back.
- Start with a shallow squat if you are a beginner, and gradually increase your depth as you get stronger.
- Perform 2-3 sets of 10-15 repetitions, resting for a minute between sets.
Cool Down:
- After completing the sets, stand up straight and take a moment to stretch your legs and lower back. You can hold onto a wall or a chair for balance if needed.
