Squat

The fundamental bodyweight squat that builds the quads and glutes and improves hip and ankle mobility.

How to do it

1. 01Stand with feet shoulder-width apart, toes turned slightly out, arms reaching forward for balance.
2. 02Sit your hips back and bend your knees, lowering until your thighs are at least parallel to the floor.
3. 03Keep your back straight, chest up, knees tracking over your toes and your whole foot on the floor.
4. 04Drive through your whole foot to stand up, squeezing your glutes at the top.

Common mistakes

• Knees caving in — push them out in line with your toes.
• Heels lifting — keep your weight over your midfoot and heels.
• Rounding the back at the bottom — keep your chest up and only go as deep as you can with a neutral spine.

In the Squat progression

1. 1Wall sit
2. 2Squat
3. 3Reverse lunge
4. 4Split squat
5. 5Cossack squat
6. 6Assisted pistol squat
7. 7Pistol squat