Legs / Beginner / Compound (multi-joint)

Bodyweight Squat

A bodyweight exercise for the quads, with the glutes and hamstrings assisting.

At a glance

Primary

Quads

Secondary

Glutes, Hamstrings

Equipment

Bodyweight

Movement pattern

Squat

Level

Beginner

Type

Legs, Compound (multi-joint)

How to do it

1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
2. Begin the movement by flexing your knees and hips, sitting back with your hips.
3. 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.

Common mistakes

• ✗ Knees shooting forward with the heels lifting.

  Why it hurts: Even without weight, hundreds of reps on the toes irritate the kneecap and patellar tendon.

  ✓ Instead: Sit the hips back and down with the weight in the mid-foot, arms reaching forward for balance.

• ✗ Dropping onto the chair.

  Why it hurts: The spine takes a jolt and you skip the controlled part of the squat.

  ✓ Instead: Lower slowly, tap the chair lightly and stand without rocking.

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