Squats

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The squat is one of the most fundamental and effective bodyweight exercises, focusing on strengthening the legs, glutes, and core. It is a compound movement that engages multiple muscle groups, making it excellent for building lower body strength, improving mobility, and enhancing overall fitness. Squats are essential for functional movement, helping with activities like bending, standing, and lifting.

Key Points 
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1. Starting Position:
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   • Foot Placement: Stand with your feet shoulder-width apart or slightly wider, with your toes pointing slightly outward (about 15-30 degrees).
   • Engage Core: Keep your chest lifted, shoulders back, and engage your core to support your spine throughout the movement. Your weight should be on your heels, with your feet grounded and evenly spaced.
   • Arms: If you’re performing a bodyweight squat, extend your arms straight in front of you for balance. If you're holding weights, position them securely.
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2. The Descent (Lowering Phase):
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   • Hinge at the Hips and Bend the Knees: Begin by pushing your hips back (as if sitting in a chair) while bending your knees. Ensure your knees track in line with your toes, avoiding them from caving inward.
   • Lower Until Thighs Are Parallel: Keep lowering your body until your thighs are parallel to the ground (or as low as your flexibility allows). The deeper the squat, the more it activates the glutes and hamstrings, but always focus on maintaining proper form.
   • Maintain a Neutral Spine: Keep your back straight and chest up. Avoid rounding your back or leaning too far forward.
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3. The Ascent (Lifting Phase):
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   • Drive Through the Heels: Push through your heels, driving your hips forward and standing back up. Avoid pushing through your toes, as this can strain your knees and reduce the effectiveness of the squat.
   • Fully Extend Legs: As you rise, make sure to fully extend your hips and knees without locking your joints at the top.
   • Controlled Movement: Focus on maintaining a controlled movement, not rushing to get back up. Ensure the upward motion is powered by your glutes, quads, and hamstrings.
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4. Repeat:
   • Perform 3-4 sets of 8-12 reps, depending on your fitness goals. Adjust the depth and intensity as needed to focus on strength, endurance, or hypertrophy.
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Form & Technique:
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• Neutral Spine: Keep your back neutral and avoid rounding or arching excessively. A strong, stable core is key to preventing injury.
• Knee Alignment: Ensure that your knees are tracking in the same direction as your toes throughout the movement. Avoid allowing them to cave inward, which could lead to knee strain.
• Engage Your Glutes: As you squat, think about engaging your glutes and hamstrings, especially during the ascent. This helps in protecting the lower back and targeting the right muscles.
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Breathing:

• Inhale: Take a deep breath in as you lower into the squat. This will help stabilize your core.
• Exhale: Exhale as you stand up, pushing through the heels to return to the starting position.