What is Bodyweight Squat? A bodyweight squat is a fundamental lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves lowering your body by bending your knees and hips while keeping your back straight and chest up, then driving through your heels to return to the starting position.
Bodyweight Squat Tutorial
- Starting Position: Stand with your feet shoulder-width apart, toes slightly turned out.
- Movement:
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Inhale and push your hips back as you bend your knees to lower your body towards the ground.
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Keep your chest up and back straight. - Lower yourself until your thighs are parallel to the ground or as low as you can maintain good form. 3. Return: - Exhale and push through your heels to extend your knees and hips, returning to the starting position.
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Squeeze your glutes at the top of the movement.
Common Mistakes
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Allowing the knees to cave inwards.
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Arching the lower back excessively. - Not squatting low enough or going too low beyond your range of motion.
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Leaning too far forward or rounding the back. - Putting too much weight on the toes instead of the heels.
Tips for Better Results
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Engage your core throughout the movement for stability.
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Focus on proper form and full range of motion rather than speed. - Keep your weight on your heels to activate the glutes and hamstrings.
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Control the descent and ascent of the squat. - Progress by adding more reps, sets, or depth to the squat as you get stronger.
Muscles Worked
- Quadriceps - Hamstrings - Glutes - Calves