3sec Bottom Pause Squat

Stand with your feet slightly wider than hip-width apart. Engage your core, keep your chest lifted, and your back straight. Push your hips back and bend your knees to lower into a squat, keeping your weight evenly distributed through your heels and midfoot. Lower until your thighs are at least parallel to the floor, then press through your heels to return to the starting position. Maintain controlled movement, steady breathing, and proper posture throughout the exercise. Pause for 3 seconds at the bottom of the squat.