How to Do Girl Squats?

To do a girl squat (which is simply a standard squat), follow these steps to ensure proper form and maximize its benefits:

Steps to Perform a Girl Squat (Standard Squat)

Starting Position: Stand with your feet hip-width apart. Your feet should be flat on the floor, and your toes can be pointed slightly outward (a few degrees).
Engage Your Core: Tighten your abdominal muscles. This helps stabilize your spine and maintain proper posture throughout the exercise.
Lower Your Body: Push your hips back as if you're sitting down in an invisible chair. Keep your back straight and your chest up. Your knees should track in line with your toes; avoid letting them collapse inward.
Depth: Lower yourself until your thighs are parallel to the ground or as low as you can comfortably go while maintaining good form. If you can't reach parallel, go as low as you can without compromising your back or knees.
Return to Standing: Push through your heels to return to the starting position, squeezing your glutes at the top of the movement. Keep your core engaged as you stand up.
Repetitions: Aim for 10 to 15 repetitions per set. Complete 3 sets with a short rest between each set.

Maintain a Straight Back: Avoid rounding your back. Keep your core engaged and your chest up to help maintain a neutral spine.
Keep Knees Behind Toes: Ideally, your knees should not extend beyond your toes during the squat. This helps protect your knees from excessive stress.
Control the Movement: Avoid rushing through the exercise. Focus on controlled movements both when lowering and rising.
Warm-up: Before starting your squats, do some light cardio and dynamic stretching to prepare your muscles.
Listen to Your Body: If you experience any pain, stop immediately and consult with a healthcare professional.

Squats are a compound exercise that works multiple muscle groups, including:

Squats can help improve your strength, power, balance, and overall fitness.