How to do it
Pause for one second at the bottom of each squat.
- 1
Stand with feet shoulder-width apart, holding a weight in front of your chest with both hands.
- 2
Push your hips back and bend your knees to lower into a squat, keeping the weight in front of you for balance.
- 3
Keep your chest up and back straight as you descend.
- 4
Drive through your heels to return to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Use a weight that allows you to squat with proper form and depth while maintaining balance throughout the movement.
Common mistakes
- ✕Letting the knees cave inward on the descent
- ✕Rising onto the toes during the ascent
- ✕Dropping the chest forward as you squat down