BODYWEIGHT SQUAT

The Squat is often considered to be the ‘king’ of the lower body exercises. This variant can be performed virtually anywhere because no equipment is required, and can help to strengthen the tendons in your knees and improve hip mobility. Whilst weighted Squats, most commonly the Back Squat, have become synonymous with weight training since they are so effective at building both lower body strength and mass, the bodyweight variant (also known as Prisoner Squat or Air Squat), is sometimes overlooked. However, it still is a very important entry point for weight training, especially for novices since it allows you to learn the movement pattern before progressing to weighted variants. Furthermore, even for seasoned veterans, the bodyweight variant is a fundamental movement pattern that can be used for warming up and well as for building muscular endurance when performed at high rep-ranges.

Skill Level: Beginner

Training: Strength, Mobilization, Warm-Up

Type: Compound

Force: Push

Equipment: None

1° Muscles: Quadriceps

2° Muscles: Gluteals, Hamstrings, Calves (Gastrocnemius, Soleus)

SET-UP

Stand tall (neutral spine, chest up, chin up) with your feet shoulder-width apart and soft knees (slightly bent).
Tighten your core, and keep it tight for the entire exercise.
Hold your arms out in front of you at shoulder height for counterbalance.

EXECUTION

Inhale as you flex your knees and hips to lower your body.
Keep your chest up and head up with your eyes facing forward.
Sit back with your hips and push your knees out sideways as you continue to lower your body down until your thighs are least parallel to the floor; if you can go to full depth whilst maintaining a straight back then do so.
Keep your heels flat on the floor.
Pushing through your heels, exhale as you reverse the motion to raise your body back to the start position.
Repeat for the prescribed number of reps.

Maintain a straight back throughout the entire range of motion to avoid strain or injury.
You may find it more comfortable to slightly turn out your toes.
Remember to push your knees out sideways as you descend.
Avoid rising onto the balls of your feet as you lower your body by keeping your heels on the floor. If you are unable to do this, place a weight plate under each heel to keep them grounded and enable you to push through them.
Push through your heels when raising your body back to the start position.