Bodyweight Squat

Legs · Bodyweight

How to do it

Stand with feet at shoulder width and your hands wherever suits: behind your head, crossed, or straight out in front as a counterweight. Descend sending your hips back and down together, knees tracking in line with your feet and chest up, as far as you can without the lower back rounding; stand by pushing the floor away through the whole foot. It is the base pattern for every leg exercise and where you learn to squat. The classic mistake is the heels lifting: if they do, turn your toes out slightly.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Glutes

See all 907 exercises