LongformLongform · Movement study
Squat
Practice sitting and standing for quadriceps, glute, and lower-body strength training.
Current example: Bodyweight Box Squat。Use a stable chair as a depth reference for controlled sitting and standing.
Scene controls: arrow keys rotate; + / − zoom. Camera controls also support every operation.
Loading 3D. A 2D illustration on the same timeline is available now.
Stand stably before a fixed box or bench with clear space ahead.
Lines show grip points or joint paths; dots mark the start and extension checkpoints, with the finish returning to the start. A dead-bug cycle illustrates both sides; actual repetitions are counted per side. The range is illustrative, not a required depth.
Original joint models and animations are teaching illustrations without motion capture or individual calibration. Playback starts paused. Reduced-motion use can inspect checkpoints and the timeline. Camera rotation spans 360°, and zoom only changes viewing distance.
Paused by default. Choose a checkpoint or play to observe a full repetition.
Observation and Equipment
Equipment: Stable box, bench, or chair
- Choose a comfortable stance with clear space ahead.
- Keep feet stable as knees move in the direction of the toes while sitting down.
- Lightly touch the seat within a controlled range and stand, without dropping onto it.
Joints: Hip joint, Knee joint, and Ankle joint
Safety and Scope
- Confirm a stable chair, using reliable hand support if needed.
- Reduce range and seek guidance for pain or balance difficulty. No depth is required for everyone.
Movement-learning information for healthy adults without known exercise contraindications. Sources are reviewed; this does not replace on-site technique assessment.
Reduce Difficulty
- Keep a stable box and reduce controlled range. Use reliable hand support and on-site guidance when needed.
Adjustment Boundaries
- Try an unsupported bodyweight squat only after controlled sitting and standing. A barbell box squat is not this example's default next step.
Movement Information Sources
- Mayo Clinic · Strength training: Get stronger, leaner, healthier (reviewed: 2026-10-14）
- Mayo Clinic · Strength training: How-to video collection (reviewed: 2026-10-14）
- NHS · Strength exercises · Sit-to-stand (reviewed: 2026-10-14）
- American Council on Exercise · Bodyweight Squat (reviewed: 2026-10-14）
Sources support movement information and safety boundaries. Original model proportions, coordinates, and animation timing are teaching design, not source measurements or personal training prescriptions.