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 squat that develops lower-body coordination, usable range of motion, and control without external load.
Movement media
Muscle highlight key
Accessible movement summary
Stand in a comfortable stance with the whole foot connected to the floor and toes turned slightly outward if needed. Brace gently, then sit down between the hips while the knees track in line with the toes. Descend only as far as the heels stay grounded and the trunk remains controlled. Drive the floor away to stand tall without snapping the knees or leaning backward.
Key cue: Keep the whole foot heavy.
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.
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