Squat Targeted Muscles: Gluteals, hamstrings, quadriceps Starting Position: Stand erect with a neutral spine and feet shoulder-width apart. 
Action:Slowly lower the body, with the hips moving back as if sitting in a chair. Maintain the weight directly over the heels or mid-foot. Lower to approximately 90 degrees of knee flexion. Pause, then slowly return to the starting position. If lumbar curvature cannot be maintained, lower less than 90 degrees. 
Common Errors: Error: Lowering beyond 90 degrees of flexion
Correction: Slowly lower the body and stop before the upper leg becomes parallel with the floor. Error: Forward lean with heal lift
Correction: Keep the weight over the back portion of the foot rather than the toes; raise the arms to shoulder height to counterbalance. Variation: One leg at a time Equipment Variation:
- Elastic resistance secured onto a straight bar
- With small ball between legs, to target the adductors
