Bodyweight 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.