1. Setup:
- Stand with your feet positioned close together, heels touching and toes slightly turned out.
- Keep your arms relaxed at your sides or placed on your hips.
2. Body Positioning:
- Stand tall with your shoulders back and chest open.
- Engage your core by pulling your belly button in towards your spine. This helps stabilize your body during the movement.
3. Movement:
- Slowly bend your knees and lower your body into a squat. Lower yourself as if you are about to sit back into a chair.
- Ensure your knees are aligned with your toes and don’t extend past your toes as you squat down.
- Aim to lower your hips until your thighs are parallel to the ground, if possible. If not, go as low as you can while maintaining good form.
4. Return to Starting Position:
- Press through your heels to rise back up to the starting position, straightening your legs and returning to a standing position.
- Keep your movements controlled, avoiding any sudden jerking motions.
5. Repetitions:
- Aim for 10-15 repetitions, resting as needed between sets.
6. Tips:
- Focus on maintaining a straight back and not leaning forward as you squat.
- Keep your weight distributed in your heels to engage the correct muscles.
- If you're uncomfortable with the squat depth, adjust how low you go according to your flexibility and strength levels.
7. Breathing:
- Inhale as you lower your body and exhale as you push back up to the standing position.
