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.