How to do a Bodyweight Squat
- Stand with feet shoulder-width apart, toes slightly turned out.
- Brace your core and push your hips back as you bend your knees.
- Lower until thighs are roughly parallel to the floor, chest up.
- Keep knees tracking over your toes, heels planted.
- Drive through your heels to stand tall and squeeze your glutes.
Keep in mind
- Grip the floor with your feet and keep your arches lifted.
- The hips lead: they travel back first, the knees follow.
- Keep your chest proud and your ribs stacked over your hips.
- Push the floor away to stand, rather than pulling yourself upright.
Common mistakes
- Knees caving inward — press them out over your little toes as you descend.
- Heels lifting off the floor — go less deep, or stand with your heels slightly raised until your ankles open up.
- Lower back rounding at the bottom — stop at the depth where you can still hold a flat spine.
Breathing
Breathe in as you lower, hold the brace at the bottom, and breathe out as you drive up.
Take care
If your knees complain, cut the depth rather than the tempo — and leave the move out entirely while a knee or hip injury still hurts.
Easier and harder
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