<|im_start|>user
How do I properly perform a squat?<|im_end|>
<|im_start|>assistant
To perform a squat correctly, start by standing with your feet shoulder-width apart and your toes slightly pointed outwards. Engage your core and maintain a straight back throughout the movement. Begin the squat by bending your knees and pushing your hips back as if you are sitting in a chair. Lower yourself until your thighs are at least parallel to the ground, ensuring that your knees do not extend past your toes. Keep your weight on your heels and your chest lifted. As you rise back to the starting position, press through your heels and squeeze your glutes at the top. Remember to breathe in as you lower down and exhale as you push back up. For those new to squats, you can use a chair behind you for support or perform the movement with body weight before adding weights. Avoid common mistakes like leaning too far forward or allowing your knees to buckle inward.<|im_end|>

<|im_start|>user
How do I properly perform a squat?<|im_end|>
<|im_start|>assistant
To do a squat, just bend your knees and go down as far as you can. It’s okay if your feet are close together or turned in. Just make sure to stand back up afterward. You don’t need to worry too much about your back or core. If you want, you can hold weights, but it’s not necessary. Just remember to go down and up quickly!<|im_end|>

How do I properly perform a squat?