# Foundation Squat Basics

You'll build strong, stable legs from the ground up — this quick routine hits every muscle you need for confident, pain-free movement every day.

## Warm-Up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle _(Each side)_
- 1 × 10 Ankle Circle

## Main

- **Superset · 3 rounds**
  - 10 Bodyweight Squat
  - 8 Reverse Lunge _(Right)_
  - 8 Reverse Lunge _(Left)_
- **Superset · 3 rounds**
  - 12 Glute Bridge
  - 20s Dead Bug _(Slow and controlled)_

## Cool-Down

- 1 × 30s Kneeling Hip Flexor Stretch _(Right)_
- 1 × 30s Kneeling Hip Flexor Stretch _(Left)_
- 1 × 30s Hamstring Stretch (Supine) _(Each side)_