Movement · Hips

Squat

Lowering the body by bending the hips, knees and ankles together, then standing back up. Unlike the hip hinge, the knees travel forward and the torso stays more upright. Good looks like: hips and knees bending in step, the knees tracking over the feet rather than collapsing in, the heels staying down, the spine keeping its natural curves, and the depth stopping wherever the pelvis starts to tuck under. It is the most common movement in daily life — every chair is a squat — and stiff ankles, stiff hips or weak glutes each change it in a recognisable way.