Squat

The squat is a true forest favorite! It's a foundational move that builds strength, power, and stability in your legs and core. Just bend at the hips and knees to lower your body, then drive back up tall. Whether you're lifting weight or using just your body, squats help you move better, feel stronger, and stand like a proud, unshakable bear.

Instructions

1. Stand with your feet shoulder-width apart, toes slightly pointed outward.
2. Engage your core and keep your chest up and back straight.
3. Begin the movement by bending at the hips and knees, lowering your body as if sitting back into a chair.
4. Keep your knees aligned with your toes and your heels flat on the ground.
5. Lower yourself until your thighs are parallel to the floor or as low as comfortable while maintaining form.
6. Push through your heels to return to the starting position.
7. Repeat for the desired number of repetitions.

Benefits

• Builds strength in the quadriceps, glutes, and hamstrings.
• Improves core stability and balance.
• Enhances athletic performance and functional movement.
• Burns calories and boosts metabolic rate.
• Increases lower-body mobility and flexibility.

Key Points

• Keep your chest up and spine neutral throughout the movement.
• Avoid letting your knees collapse inward.
• Push through your heels, not your toes.
• Use a controlled tempo - don't bounce at the bottom.
• Breathe in on the descent and exhale as you rise.

Common Mistakes

• Allowing the heels to lift off the ground.
• Rounding the lower back during descent.
• Leaning too far forward.
• Not reaching proper depth.
• Using too much weight without maintaining form.