In part 3, you will learn the progression the a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up. More from the standing position. This will create your foundation of strength for you to progress to different variations of the squat. Practice The Squat, part 3 for 2-3 times a week for 3 weeks. You’ll see progress and really understand how your body moves and create a closer relationship with yourself. Have fun getting to know you.