How to perform it
- Stand with your feet shoulder-width apart and your abs engaged.
- Keep your chest open, spine aligned, and hands in front of your body to help with balance.
- Begin by bending your hips and knees slowly and with control.
- Lower gradually while keeping your heels on the floor and your knees aligned with the direction of your feet.
- Control the full range of motion without speeding up the descent or ascent.
- Return to the starting position just as slowly, pressing through your feet while maintaining stable posture.
- Avoid using momentum or losing torso alignment during the exercise.
- Exhale as you rise and inhale as you lower.
What you should feel
Greater activation of the quadriceps, glutes, and core due to increased time under tension. The effort should remain controlled in the legs and torso, without pain in the knees, ankles, or lower back.
Groups mentioned in the description
Exercise questions
Stand with your feet shoulder-width apart and your abs engaged. Keep your chest open, spine aligned, and hands in front of your body to help with balance. Begin by bending your hips and knees slowly and with control. Lower gradually while keeping your heels on the floor and your knees aligned with the direction of your feet. Control the full range of motion without speeding up the descent or ascent. Return to the starting position just as slowly, pressing through your feet while maintaining stable posture. Avoid using momentum or losing torso alignment during the exercise. 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.
Greater activation of the quadriceps, glutes, and core due to increased time under tension. The effort should remain controlled in the legs and torso, 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.