The squat is an effective exercise that works multiple muscle groups and can be modified for different fitness goals. To perform a basic squat correctly, there are several key steps to follow:

• Start by standing with your feet slightly wider than shoulder-width apart, toes slightly pointed outwards.
• Keeping your chest lifted, hinge at the hips and bend your knees to lower into the squat until your legs are at least parallel with the floor.
• Make sure to keep your spine in a neutral position with a slightly arched lower back.
• Pause, then while pushing through your heels, stand back up in a controlled manner.
• Repeat for an indicated number of repetitions.

The squat is a natural movement, but it’s important to practise safe technique to avoid any injury. Make sure to keep your core engaged, keep your weight pushing evenly through your feet, and keep your knees in line with your toes as you come up and down.

The squat is a incredibly versatile exercise that can be modified to suit any body type or fitness level. Utilise variations such as jump squats for high-intensity exercise, or wall squats for an isometric hold.

By following the above steps and adjusting the exercise to your needs, you can master the basic squat and benefit from this effective exercise.