Bodyweight squat


Exercise details

  • Target muscles: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)
  • Synergists: Gluteus Maximus, Adductor Magnus, Soleus
  • Dynamic stabilizers: Hamstrings, Gastrocnemius
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Stand with your feet shoulder-width apart. Your knees and feet should be pointing in the same direction.
  2. Raise your arms out in front of you for balance (or you can leave them by your side and raise them as you descend).

Execution

  1. Keeping your head up and torso upright, inhale as you squat, making sure to descend at least until your thighs are parallel with the floor. (If your arms were by your sides, raise them out in front of you as you descend to help you keep balance.)
  2. Exhale as you return to the starting position.
  3. Repeat for the prescribed number of repetitions.

Comments and tips

  • Keep your knees and feet pointing in the same direction, and your feet flat on the floor.
  • Keep your back straight, head up, and torso upright.
  • The bodyweight squat is great for learning the very basics of squat form, such as how to keep your torso upright and head up as you descend.
  • Make the bodyweight squat more difficult by pulsing at the bottom of the squat.
  • The bodyweight squat is also known as the air squat.
  • See also the bodyweight sumo squat.

Bodyweight squat video

Sources

ExRx.net, Squat


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