Exercise One

learn more about the squat.

The Foundation of Lower-Body Strength

The squat is one of the most natural human movements. You squat every time you sit down, stand up, or pick something up from a low surface. In training, the squat teaches your body how to bend at the hips and knees together while staying strong and balanced.

What a Squat Is

A squat is a knee-dominant movement where the hips travel down and back while the knees bend forward. The goal is to lower your body in a controlled way and stand back up using your legs and core.

Muscles Involved

• Quadriceps (front of the thighs)

• Glutes

• Hamstrings

• Core muscles for stability

Why the Squat Matters

• Builds leg strength and power

• Improves mobility in the hips, knees, and ankles

• Carries over to daily life (sitting, standing, stairs)

Common Beginner Mistakes

• Rounding the lower back

• Letting the knees cave inward

• Shifting too much weight onto the toes

Helpful Coaching Cues

• “Sit between your heels.”

• “Chest tall, ribs down.”

• “Drive the floor away as you stand.”

• “Knees track over your toes.”

A good squat looks strong, controlled, and balanced—not rushed or forced.