Squat Analyzer

Fundamental lower body movement with analyzer-based form focus

beginner

strengthBodyweight

Sets

Reps

12–15

Rest

60s

Muscle activation

Quads

90%

Glutes

75%

Hamstrings

50%

Core

35%

Primary

Secondary

How to perform

Follow these steps to perform the exercise correctly:

Stand with your feet shoulder-width apart, toes pointing slightly outward. Keep your chest up and shoulders back.

💡 Brace your core as if you're about to take a punch — this protects your lower back.

Begin by pushing your hips back, then bend your knees to lower your body. Keep your knees tracking over your toes and your chest upright.

Lower until your thighs are parallel to the ground (or as low as comfortable). Keep your weight through your mid-foot and maintain a neutral spine.

💡 If your heels lift, you need to work on ankle mobility — try elevating your heels slightly.

Drive through your mid-foot to return to the starting position. Squeeze your glutes at the top and maintain control throughout.

🧠

Keep your knees tracking over your second toe — don't let them cave inward.

👁

Chest stays tall the whole time — resist the urge to lean forward excessively.

✋

Drive your knees out as you squat down to open your hips.

🫁

Inhale at the top, hold through the descent, exhale on the way up.

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