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Feet shoulder-width apart, chest tall, core braced, weight in mid-foot.
1. Feet shoulder-width apart, arms out in front for balance.
2. Sit the hips back and down, chest tall.
3. Drive back up to standing.
Inhale on the way down, exhale as you drive back up.
Knees caving inward, heels lifting, and cutting the depth short.
Only squat to a depth you control with good form; keep the knees tracking over the toes.
Beginner: Squat to a chair/box for a consistent depth cue.
Intermediate: Full range.
Advanced: Add a jump at the top (jump squat) or slow tempo.