Frames from Coach Cole's demo in the Corebound videos.
Setup
Stand with your feet about shoulder-width apart and your toes turned slightly out. Arms forward or hands at your chest for balance.
Step by step
- Feet shoulder-width, toes slightly out.
- Sit back and down, chest up.
- Drive up through your whole foot.
Cole's tip
Think "sit down between your heels," not "bend your knees." It keeps your weight over the middle of your foot.
Common mistakes
- Knees caving in.
- Heels lifting off the floor.
- Rounding the back at the bottom.
Make it easier or harder
Easier option
Squat to a chair, or a smaller range.
Harder option
3-second lowering, then a 1-second pause at the bottom.
Safety
- Use a chair or bench behind you as a depth target until the bottom position feels steady.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
