Squat
A fundamental exercise for lower body strength and mobility.
- 45 secDuration
- 1 × 12Reps
- No equipmentEquipment
Muscles Targeted
- Quad
- Glutes
- Hamstring
How to Perform
- Stand with feet shoulder-width apart.
- Lower hips as if sitting back.
- Keep chest up, core engaged.
- Descend until thighs are parallel.
- Push through heels to stand.
- Repeat with controlled movement.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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