The bodyweight squat is the first step toward a barbell squat and a way to warm up before a heavy day.
1Starting positionStart2End positionFinish
Setup
Stand with your feet shoulder-width, toes slightly out, arms forward for balance. Sit your hips back and down, knees tracking over your toes. Lower until your thighs are parallel or below, then stand up.
Execution
Feet shoulder-width apart, hands in front of you or behind your head.
Inhale, push your hips back and squat as deep as your form holds; push your knees out and keep your chest up.
Exhale and stand back up without letting your lower back sag at the top.
Common mistakes
Heels lifting — keep your weight mid-foot.
Knees caving in — push them out.
Rounding your back at the bottom — chest up, back flat.
Banging out a hundred fast reps — while it's easy, work on depth and tempo, then add weight.
