The video features a woman in a blue and white shirt demonstrating how to perform a proper squat. She is standing in front of a window with exercise equipment visible in the background. The woman starts by placing her hands on her hips and then bends her knees to lower her body into a squat position. She then stands back up, returning to the starting position. The video is shot in a well-lit room, and the woman's movements are clear and easy to follow.