Bodyweight Squat

Muscle Groups Involved

Quads - Primary
Glutes - Primary

Highlights

Sit back into the squat like sitting in a low chair.
Push your hips back while keeping your abs braced and spine neutral.
Look straight ahead or 5-6 feet in front of you on the floor.
Let your knees go past your toes or out to the sides.
Go as low as possible without rounding your spine.

Description

The Bodyweight Squat is an archetypical human movement that strengthens your legs and core. It is how people are meant to sit and go to the bathroom. Being able to do full range of motion bodyweight squats can drastically improve the quality of your life. To perform the Bodyweight Squat, start in a standing position, feet slightly wider than hip width, slightly narrower than shoulder width. Brace your core and raise your hands in front of your body, shoulder height, to help stabilize your upper body. Sit back into the squat as you push your hips back with a neutral spine and braced core. Continue to lower yourself by bending your knees and flexing at the hips until you can go no lower without rounding your back. Pause briefly at the bottom of the squat and redouble your abdominal brace before standing back up. To stand back up, push evenly through the balls of your feet and your heels, so that your knees and hips lock out at the same time. Squeeze your glutes at the top of the squat to stabilize your hips and get the most out of this exercise. Pause briefly at the top before repeating the exercise for the desired number of reps.

Common Mistakes

Do not arch or round your back. Keep a neutral spine throughout the entire

Do not arch or round your back. Keep a neutral spine throughout the entire exercise. Reduce your range of motion if you cannot keep your back straight. Do not let your knees collapse in. Do not worry if your knees go forwards past your toes. This is safe and natural as long as it does not cause pain. Do not look up or down. Keep a neutral spine throughout the exercise. Keep your heels on the floor the whole time.

Pro Tips

Imagine that you are ripping the carpet apart with your heels as you sit ba

Imagine that you are ripping the carpet apart with your heels as you sit back into the squat. If you do this correctly your knees will track outside of your feet, improving glute activation and making you feel this in your hips and legs more and your lower back less. Sitting back into the squat as if you were sitting in a chair can help cue the right movement.

Purpose

The purpose of the Bodyweight Squat is to function like a healthy, normal h

The purpose of the Bodyweight Squat is to function like a healthy, normal human. Squatting is a fundamental human movement and position. This is how people sit, go to the bathroom and give birth. If you cannot perform a full range of motion squat, you probably have several other musculoskeletal complaints. This exercise can solve many issues at once when performed correctly, with perfect form and patience.

Form

Your knees should be outside and possible past your toes in the deepest par

Your knees should be outside and possible past your toes in the deepest part of the squat. Your back should be straight enough that a broomstick placed on your back should contact the back of your head, your mid back, and your buttocks.