Squat
A practical movement guide for every Mission SOP that uses this exercise. Sets, reps, load, tempo, and purpose remain specific to each mission and phase.
Movement guide availableAnatomy map
ShaOS custom anatomy illustration. Visual reference only; movement coaching and muscle classifications remain defined by the Exercise Library.
A foundational lower-body lift that develops the quadriceps, glutes, adductors, and trunk through coordinated hip, knee, and ankle motion.
Movement media
Accessible movement summary
Position the bar securely across the upper back, set the hands evenly, and stand it out of the rack with a braced trunk. Place the feet in a comfortable stance with toes slightly turned out and pressure balanced across the whole foot. Sit down between the hips while allowing the knees to track in line with the toes. Reach a controlled depth, then drive the floor away and stand without losing trunk position.
Key cue: Brace before you descend.
The production indicators above are roadmap states, not claims that multi-angle footage, overlays, captions, or a narrated transcript are already available.
Adapt the movement
Preserve the movement pattern while matching current capacity, available equipment, and the mission environment.
Used in
