The video shows a young woman in a pink shirt and black shorts standing in a backyard with a wooden fence in the background. She is demonstrating how to do a proper squat. She starts by standing upright, then bends her knees and squats down, keeping her back straight. She then stands up and repeats the motion several times. The woman's movements are slow and controlled, and she appears to be speaking to the camera, possibly providing instructions or tips on how to perform the exercise correctly.