Squat progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Squat · Beginner · reps
   Standing with feet about shoulder width and toes slightly out, the hips sit back and down while the knees bend until the thighs reach about parallel or lower, heels flat, then stand back up.
2. Squat kick · Intermediate · reps
   A bodyweight squat followed by a front kick: after standing up from the squat, one leg snaps forward to hip height with the foot flexed, then returns and the next squat follows with a kick from the other leg. Legs, glute
3. Pistol squat · Advanced · reps
   Standing on one leg with the other leg held straight out in front off the floor, squat all the way down on the standing leg with its heel flat, then stand back up without the free foot touching down.