A squat is performed from a standing position, the hands are often placed on the hips and the knees should remain parallel to the feet throughout the movement.

Standing upright the exerciser will slowly bend their legs as though they were going to sit in a chair that is not there. Many people will add to the body participation abd stabilize better by lifting their arms to reach forward, palms facing downward, so that their arms are extended at shoulder height straight in front of them as they reach the lowest point of the squat.

Then return slowly to the starting position.