Bodyweight Squat

Also called air squat and squat (bodyweight).

Works

Quads, plus glutes and hamstrings

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.

1. Begin the movement by flexing your knees and hips, sitting back with your hips.
2. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

Cues

• Arms forward for balance.
• Knees out, sit between the heels.
• Full depth, stand tall.

Common mistakes

• Heels lift.
• Knees cave.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Harder