Bodyweight Squat

Here's how to perform the bodyweight squat.

The goal of the exercise - Improve lower body strength.

Here's How to Perform the Bodyweight Squat:

To perform the bodyweight squat:

  • Place your weight over your feet, feeling your heels, big toes and pinky toes in the ground.⁣⁣
  • Before each rep, take a 3/4 breath into your stomach and tense your stomach. ⁣
  • Bend your knees first or your hips and knees at the same time and allow your knees to travel forward and out. ⁣
  • Go as low as you can maintain a good back position.⁣
  • Squeeze your glutes and press yourself away from the ground to return to your start.
  • Breathe in on the way down or, take a breath in at the top as instructed above. Breathe out as you reach the top and lock your hips out.

How to make Bodyweight Squat's Easier (Regression)

  • Decrease your range of motion or use a suspension system to assist you.
  • You may also rig a band across j-hooks on a rack to provide assistance in the bottom part of your squat.

How to make Bodyweight Squat's Harder (Progression)

  • Place your hands behind your head.
  • Slow your tempo on the way up and down.
  • Perform pauses at the bottom of each squat.
  • Add half reps or pulses to the bottom or middle part of each squat.
  • Place a resistance band around your knees and drive them out throughout the exercise.
  • Add load by holding dumbbells or by incorporating barbells.

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