In the video, a woman is seen wearing a black sports bra and shorts. She is standing in a room with a pink exercise ball and a blue yoga mat in the background. The woman is demonstrating how to do a proper squat. She starts by standing upright and then bends her knees to lower her body while keeping her back straight. She then returns to the starting position. The video is shot in a well-lit room with a neutral-colored wall. The woman's movements are smooth and controlled, indicating that she is experienced in fitness. The video is shot from a side angle, allowing viewers to see the correct form for the squat.