Squats exercise
How To Do
- Stand with feet shoulder-width apart
- Extend arms forward for balance
- Lower hips back and down like sitting in chair
- Keep chest up and back straight
- Descend until thighs parallel to floor
- Drive through heels to stand back up
- Repeat 10-15 times
Advantages
- Strengthens glutes and thighs
- Improves functional mobility
- Boosts calorie burn
- Enhances core stability
Pros
- Requires no equipment
- Modifiable for all levels
- Full-body engagement
- Functional movement pattern
Cons
- Form mistakes can cause injury
- Challenging for beginners
- Knee strain if done improperly
Tips
- Keep knees behind toes
- Engage core throughout
- Lower slowly, rise powerfully
- Look straight ahead
Precautions
- Avoid rounding lower back
- Don't let knees collapse inward
- Start with partial range if needed
When To Avoid
- Recent knee/hip surgery
- Acute lower back pain
- Severe arthritis
- Balance disorders