How to perform it
- Stand with your feet close together and your toes pointing forward or slightly outward.
- Keep your chest open, spine aligned, and abs engaged throughout the movement.
- Position your hands in front of your body to help with balance and stability.
- Begin by bending your hips and knees and lowering into a squat with control.
- Keep your knees aligned with the direction of your feet and your heels on the floor.
- Lower to a comfortable range of motion without losing posture or allowing your knees to collapse excessively inward.
- Return to the starting position by pressing through your feet and extending your hips and knees with control.
- Exhale as you rise and inhale as you lower.
What you should feel
Work in the quadriceps, glutes, and core, with a greater demand on balance and postural control. The effort should remain controlled in the legs, without pain in the knees, ankles, or lower back.
Groups mentioned in the description
Exercise questions
Stand with your feet close together and your toes pointing forward or slightly outward. Keep your chest open, spine aligned, and abs engaged throughout the movement. Position your hands in front of your body to help with balance and stability. Begin by bending your hips and knees and lowering into a squat with control. Keep your knees aligned with the direction of your feet and your heels on the floor. Lower to a comfortable range of motion without losing posture or allowing your knees to collapse excessively inward. Return to the starting position by pressing through your feet and extending your hips and knees with control. Exhale as you rise and inhale as you lower.
Squat variation to work the core, quadriceps, and glutes with attention to alignment and movement control.
Work in the quadriceps, glutes, and core, with a greater demand on balance and postural control. The effort should remain controlled in the legs, without pain in the knees, ankles, or lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.