Bodyweight Squat
| Exercise Summary | |
|---|---|
| Primary Muscle(s) | Quads |
| Secondary Muscle(s) | Abdominals, Hamstrings, Glutes, Abductors, Adductors |
| Equipment | Bodyweight |
| Emphasis | Compound |
| Type | Squat |
Body Squat Instructions
- Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back.
- Place your feet just outside shoulder-width with your toes pointed out slightly.
- To create stability in your hips, screw your feet into the floor and subtly push your knees out.
- You want your torso in a strong, vertical position.
- Chest is up and eyes fixed straight ahead.
- Push your hips back slightly and descend into the bottom position.
- Raise your arms in front, parallel to the floor, to counterbalance.
- When the crease of your hips reach level with your knee, accelerate back up.
- Don't let your knees track inward.
- Try to maintain a relatively vertical shin angle.
- Squeeze your glutes at the top position.
*Tips*
- If you cannot adequately perform a bodyweight squat, then don't perform barbell variations.
- Holding a light dumbbell aids with improving technique.
- Your weight should be distributed evenly on your feet
- Not all on the heel or the ball of your foot.