How to do it
Take three seconds on the descent to keep tension in your glutes the whole way down.
- 1
Stand with feet wider than shoulder-width apart, toes pointing outwards, holding a bottle with both hands in front of you.
- 2
Lower your body into a squat, keeping your back straight and chest up.
- 3
Go down until your thighs are parallel to the floor, ensuring your knees are tracking over your toes.
- 4
Push through your heels to rise back up to the starting position, squeezing your glutes at the top.
- 5
Repeat for the desired number of repetitions.
Expert tip
Focus on keeping your knees aligned with your toes and avoid letting them cave in to fully engage the glutes and inner thighs.
Common mistakes
- ✕Letting the torso pitch forward on descent
- ✕Shifting weight onto the balls of the feet
- ✕Stopping short of thigh-parallel depth