Improves your squat: Practice helps you go lower and deeper into a squat, which is great for strength and fitness.

Boosts lower body flexibility: It stretches your hips, legs, and ankles, making everyday movements easier.

Reduces injury risk: By improving flexibility and strength, you're less likely to hurt yourself when squatting.

Benefits everyone: Whether you're an athlete or just want to move better, this exercise is for you.

Feet shoulder-width apart: Stand with your feet about as far apart as your shoulders.

Sit back and down: Imagine you're sitting in a chair, keeping your back straight.

Chest up, eyes forward: Don't let your chest fall; keep your head up.

Go as low as you can comfortably: Don't force it; stop when you feel a stretch, not pain.

Return slowly to standing: Take your time getting back up.

They make your hips and ankles more flexible. This means you can bend down further without feeling stiff or tight.

Better flexibility leads to better squats. You'll be able to go lower and feel more balanced while squatting.

Stronger muscles and stable joints mean fewer injuries. Full squats build strength in your legs and core, protecting your knees and back.

Full squats build everyday strength. The muscles you use are important for things like lifting, climbing stairs, and even getting up from a chair.

Go Down Slowly: Bend your knees and send your hips backward as you lower yourself. Imagine you're sitting in a chair. Keep your chest up – don't let it slump forward.

Bottom Position: Go as low as you comfortably can while keeping your back straight and your weight evenly balanced on both feet. Don't worry if you can't go all the way down at first.

Hold It: Once you're in the lowest position, hold it for a few seconds. Feel the stretch in your legs and hips. This helps to improve flexibility.

Stand Up: Push up from your heels to return to standing. Don't use your toes to push yourself up; this puts extra strain on your knees.

Important Tip: Try to keep your heels on the ground the whole time. If your heels lift, your feet might be too close together or you might need to work on your ankle flexibility.

Kettlebell Goblet Squats: Hold a kettlebell to your chest while squatting. This helps you squat correctly and makes it easier to go lower, improving your flexibility and leg strength. It works your thighs, the backs of your thighs, and your buttocks.

Forward Lunges: Step forward with one leg into a lunge. This is great for balance and hip flexibility, and it also strengthens your thighs, the backs of your thighs, and your buttocks.

Single Leg Squats (Pistol Squats): Try squatting on one leg at a time. This is hard, but it builds leg strength and balance, and works your thighs, the backs of your thighs, and your buttocks. It also helps strengthen your core (your middle).

These exercises are all good ways to work the same muscles as full squats, but they use your body in different ways. Try them all and find what you like best!

The basic full squat is great, but different types offer unique benefits.

Barbell Squats: Holding a barbell across your upper back makes squats harder. This builds stronger quads, hamstrings, and glutes. It also helps your core muscles get stronger and improves sports performance.

Dumbbell Squats: Holding dumbbells at your sides helps you balance better and control the movement. It works the same muscles as a barbell squat but is gentler on your back.

Resistance Band Squats: Using a resistance band adds extra challenge and helps you squat correctly. The band keeps you in the right position and you can adjust the difficulty.

Assisted Squats (Potty Squat): This squat mimics how you naturally squat, which is good for everyday movements. It helps with flexibility and builds strength for everyday activities like getting up from a chair.

Experiment with these different squat types to find what suits you best and reach your fitness goals!

Keep your back straight: A rounded back during a squat can hurt your lower back. Imagine a straight line from your head to your hips. Try to keep that line throughout the whole movement.

Keep your knees pointing outwards: Let your knees drift inwards and you risk injury to your knees and potentially your ligaments. Focus on pushing your knees outwards, in line with your toes, to keep your joints healthy and strong.

Perfect Your Squat Form: Good form is key. Focus on keeping your back straight, chest up, and weight in your heels. This prevents injuries and helps you squat correctly.

Avoid These Common Mistakes: Don't let your knees cave inward (knees should track over your toes) or round your back (keep it straight). These can cause pain and limit your squat depth.

Start Slowly and Gradually Increase Depth: Don't try to squat all the way down immediately. Begin with a comfortable depth and gradually work your way lower as your flexibility improves.

Listen to Your Body: Pay attention to any pain. If something hurts, stop and don't push yourself too hard. Rest and try again later.

Practice Regularly: Like any skill, consistent practice is essential for improvement. Include full squat mobility exercises in your regular workout routine.

Consider Assistance: Use tools like resistance bands or foam rollers to help improve your flexibility and range of motion before and after squats. This can make it easier to squat deeper.

Warm Up Before Squatting: Always warm up your muscles before you start squatting. This helps prevent injuries and prepares your body for the exercise.

Cool Down After Squatting: Cool down after your squats to help your muscles recover and reduce soreness. Gentle stretches are helpful.

Be Patient: Improving flexibility takes time. Don't get discouraged if you don't see results immediately. Keep practicing and you will improve.