Bodyweight Squat Video Guide

Exercise Profile

  • Strength
  • Bodyweight
  • Compound
  • Push
  • Beginner
  • Glutes, Hamstrings
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Quads Exercises Diagram Target Muscle Group

Exercise Instructions

  1. The bodyweight squat is a good exercise to use as a warm up for the squat or front squat and also as a finishing pump exercises with max reps. Stand straight up with your feet around shoulder width apart, toes pointing out at around 30 degrees.
  2. Interlock your fingers and and straighten your arms out in front of you (for balance). Your arms can also be crossed on your chest.
  3. Keeping your eyes facing up, back straight and feet planted firmly on the floor, slowly squat down keeping your knees in line with your toes and sticking your buttocks out.
  4. Once your thighs are parallel with the floor engage the quads, hamstrings and glutes by pushing back up through your heels.
  5. Don't lock your knees out at the top of the movement, and then repeat for desired reps.

Exercise Tips:

  1. The same principals apply to the bodyweight squat as apply to the regular squat. Keep your back straight, eyes facing forwards, chest out, and don't let your knees come forward as you squat down.
  2. Squat down as if you were about to sit down on a chair behind you.

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2 Comments+ Post Comment

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Posted Fri, 09/06/2013 - 07:14
susan

im doing this workout and its fantastic, but is there something else I can do other than the squats Im having a lot of trouble with my knee and this particular exercise aggravates it

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Posted Sun, 03/01/2015 - 03:21
Richie

It means you are placing alot of tension on your knees and your form isn't quite right.if your knees are edging past your toes all your weight is smack down on them.