squat

name	squat
description	Performs bodyweight squats by bending both hips and knees and dropping the body, then standing back up for reps. Use when the command mentions squat, squats, do squats, air squat, or knee bends for exercise.
category	exercise
disable-model-invocation	true
subskills	["bend-knees","move-leg","move-arm","balance-and-posture"]

Squat

Repeated down-and-up squats: flex both hips/knees together, drop root.y, then return to standing. A looping sequence gives several reps.

How

• Down: LeftUpLeg/RightUpLeg:[55,0,0], LeftLeg/RightLeg:[70,0,0] (Z goes to 0 when the hip flexes), lean the chest slightly forward (Spine:[15,0,0]) and reach the arms forward (*UpperArm:[90,0,0]) for counterbalance. Drop root.y:-0.3 so the feet stay planted.
• Up: legs back to rest (*UpLeg:[0,0,180], *Leg:[0,0,0]), root.y:0.
• Keep it symmetric; deeper squat = bigger angles + lower root.y (see deep-squat).

Example

• "do some squats" -> {"durationMs":3000,"say":"Feel the burn!","sequence":{"loop":3,"frames":[{"t":0,"pose":{"LeftUpLeg":[0,0,180],"LeftLeg":[0,0,0],"RightUpLeg":[0,0,180],"RightLeg":[0,0,0],"Spine":[0,0,0],"LeftUpperArm":[0,0,90],"RightUpperArm":[0,0,-90]},"root":{"y":0}},{"t":0.5,"pose":{"LeftUpLeg":[55,0,0],"LeftLeg":[70,0,0],"RightUpLeg":[55,0,0],"RightLeg":[70,0,0],"Spine":[15,0,0],"LeftUpperArm":[90,0,0],"RightUpperArm":[90,0,0]},"root":{"y":-0.3}},{"t":1,"pose":{"LeftUpLeg":[0,0,180],"LeftLeg":[0,0,0],"RightUpLeg":[0,0,180],"RightLeg":[0,0,0],"Spine":[0,0,0],"LeftUpperArm":[0,0,90],"RightUpperArm":[0,0,-90]},"root":{"y":0}}]}}