How to perform it
- Stand with your feet wider than shoulder-width apart and your toes slightly turned outward.
- Extend your arms in front of your body to help with balance and torso stability.
- Keep your chest open, spine aligned, and abs engaged throughout the movement.
- Begin by bending your hips and knees, lowering with control as if sitting down.
- Keep your knees tracking in the direction of your toes throughout the descent.
- Lower to a comfortable range of motion without losing posture or lifting your heels off the floor.
- 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
Greater activation of the glutes, thighs, and adductors, with core participation for stabilization. The effort should remain controlled in the legs and hips, without pain in the knees, lower back, or ankles.
Groups mentioned in the description
Exercise questions
Stand with your feet wider than shoulder-width apart and your toes slightly turned outward. Extend your arms in front of your body to help with balance and torso stability. Keep your chest open, spine aligned, and abs engaged throughout the movement. Begin by bending your hips and knees, lowering with control as if sitting down. Keep your knees tracking in the direction of your toes throughout the descent. Lower to a comfortable range of motion without losing posture or lifting your heels off the floor. 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.
Dynamic squat variation that combines the core, glutes, and adductors with rhythm, coordination, and body control.
Greater activation of the glutes, thighs, and adductors, with core participation for stabilization. The effort should remain controlled in the legs and hips, without pain in the knees, lower back, or ankles.
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.