Bodyweight Squat


Level:

Intermediate

Type:

Muscle Mass

Strength

Main Muscle:

Quads

Secondary Muscle:

Glutes

Hamstrings
Calves
Lower Back

Equipment:

Bodyweight

Instructions:

1) Stand with your feet at shoulder width with your toes slightly out. Keep your head up and maintain a straight back throughout the movement.


Hold your arms in a way that will ensure your balance. You can have them extended in front of you or your hands touching their opposing shoulder.


2) Inhale and slowly lower the bar. Sit back with your hips as though you are going to sit on a chair. Make sure that you keep your back straight.


Keep going down until your legs are parallel to the floor.


3) Exhale and lift the yourself back to your starting position. Use your heels to push yourself back.

Tips:

- Push your hips forward and squeeze your glutes at the top of the movement (your starting position) to engage the glutes more.