Set-up: Set your feet slightly wider than shoulder width, brace your stomach and establish a neutral spine posture. Raise your chest up and look forwards and slightly upwards.
Lift: Start the movement as if you were about to sit down, pushing your hips down and back. Descend as far as you can without excessive rounding of the back and without the knees caving inwards. Make sure your knees track in line with your toes and do not let your knees push forward in front of your toes. Attempt to spread the floor with your feet as you rise back up to the start position.
Emphasis: Brace through your core and try to keep your spine neutral throughout the duration of the movement. Do not let the knees cave inward on the movement.
Instructions and effects for the Bodyweight Squat - Partial exercise 
