A careful bodyweight squat is the starting point for loaded squats and a workout by itself. Depth is whatever you can reverse with the heels down.
Diagrams show the shape of the movement. Follow the written steps before you add load.
Equipment. Bodyweight
Muscles. quadriceps, gluteus maximus. Also adductors, core
All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.
Equipment
A mat for bridges, clamshells, and knees that would rather not meet the floor directly.
About $40
Equipment
Small loop bands for clamshells, bridges, and warm-ups. Latex is cheaper and snappier than fabric. It also rolls if you size it wrong.
About $18
Equipment
Cloth bands that do not roll into a rubber bracelet the moment you get warm. Useful for kickbacks, squats, and lateral walks.
About $34
All Cheeked Up