1. Stand with your feet shoulder-width apart in front of a bench or sturdy support.
2. Extend your arms forward and place your hands on the support for balance.
3. Inhale and begin to lower your body by bending your knees and pushing your hips back as if you were going to sit on an imaginary potty.
4. Lower yourself until your thighs are at least parallel to the ground, keeping your back straight and chest up.
5. Ensure that your knees are aligned with your toes and do not extend past your toes during the squat.
6. Hold the squat position for a moment, engaging your glutes and thighs.
7. Exhale as you push through your heels to return to the starting position, contracting your lower body muscles.
8. Repeat for the desired number of repetitions and sets.
Ensure that you perform the exercise with control and maintain good posture throughout each rep. If you're a beginner, start with shallower squats and increase the depth as you gain strength and confidence.
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