1. Starting Position:
- Stand with your feet slightly wider than shoulder-width apart.
- Your toes should be pointed slightly outward.
- Keep your hands together in front of your chest or clasped lightly at your heart.
2. Squatting Movement:
- Begin the movement by bending at the knees and pushing your hips back, as if you are sitting into a chair.
- Keep your chest lifted and back straight. Make sure your knees are tracking in line with your toes.
- Lower your body until your thighs are at least parallel to the ground, or go deeper if you can while maintaining good form.
3. End Position:
- At the bottom of the squat, your elbows can gently press against the inside of your knees to help push them outwards, allowing for a deeper squat.
- Hold this position for a moment, engaging your core and keeping your balance.
4. Returning to Start:
- Push through your heels to return to the starting position, straightening your legs and bringing your chest back up.
- Make sure to keep the movement controlled and avoid locking your knees at the top.
5. Repetitions:
- Aim for 10-15 repetitions, taking breaks as needed. Focus on maintaining proper form throughout.
6. Tips:
- If you feel discomfort in your knees, try adjusting your foot position or the depth of your squat.
- Always ensure your back remains straight and avoid rounding your shoulders.
