Peso Corporal Squat

The foundation de all lower-body training — sit down and stand up with intent.

Preparación

1. Feet shoulder-width, toes turned out slightly (5–15°).
2. Arms out front for counterbalance.
3. Brace your core like someone's about to poke your stomach.

Cómo Hacerlo

1. Push hips back and bend knees together, like sitting into a chair.
2. Descend until thighs are at least parallel — depth you can control.
3. Keep heels down and knees tracking over toes.
4. Drive through the whole foot to stand tall.

Respiración

Inhale on the way down, exhale as you drive up.

Errores Comunes

• Knees caving inward — screw your feet into the floor.
• Heels lifting — shift weight back, or elevate heels slightly while mobility improves.
• Pecho collapsing — proud chest the whole rep.

Cómo Programarlo

Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.