There’s a reason the squat shows up in virtually every strength program ever written. It’s foundational — a full lower-body press that, done well, builds quad strength, stability, and functional power. Done carelessly, it tweaks your back, loads one leg unevenly, or just quietly reinforces bad habits over time.

In this week’s video, I walk you through the squat from the ground up. We start by distinguishing it from the hinge — a distinction that matters more than most people realize — and move through foot placement, knee tracking, core engagement, and what it actually means to press the floor away rather than just bend and stand.

We also work with a bar for posture feedback (a curtain rod at home works perfectly), explore the wall squat for serious burn without a single pound of added weight, and look at the many variations — sumo, goblet, front, back, single leg — that keep your legs challenged and your training honest.

Good form first. Weight second. That’s the rule here, and this video is built around it.

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