1. Stand with your feet shoulder-width apart, toes slightly pointed out.
2. Clasp your hands together in front of your chest to mimic holding a goblet. This is your starting position.
3. Keeping your chest up and your back straight, initiate the squat by pushing your hips back and bending your knees as if you're sitting back into a chair.
4. Lower yourself down until your thighs are at least parallel with the floor. Ensure your knees track over your toes and do not extend past your feet.
5. Pause at the bottom of the squat for a predetermined time (e.g., 2-3 seconds), keeping consistent tension in the muscles.
6. Maintaining control, drive through your heels to push back up to the starting position, fully extending your hips and knees.
7. Repeat the movement for the desired number of repetitions and sets.
Make sure to keep your core engaged and your weight distributed evenly across your foot during the exercise. The pause at the bottom will increase time under tension, making the exercise more challenging and beneficial for muscle strength and endurance.
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