Bodyweight Squats: Foundation for Fitness

Instructions 

1. Starting Position:

   • Stand with your feet shoulder-width apart or slightly wider, toes pointing forward or slightly out (about 10-15 degrees).
   • Engage your core by pulling your belly button toward your spine.
   • Keep your chest up and shoulders back, maintaining a natural curve in your lower back.

2. Descent (Squatting Down):

   • Begin by pushing your hips back, like you're going to sit down into a chair.
   • Bend your knees as you continue to push your hips back, ensuring your knees track over your toes (don’t let them collapse inward).
   • Lower yourself until your thighs are parallel to the ground or deeper if your flexibility and mobility allow.
   • Keep your chest lifted and maintain a neutral spine throughout the movement.

3. Depth:

   • Ideally, you want to squat to a depth where your hips drop below your knees (often referred to as "ass to grass"), but if your mobility is limited, aim for at least parallel.
   • Work on improving flexibility over time to achieve a deeper squat.

4. Ascent (Standing Up):

   • Push through your heels to stand back up, fully extending your hips and knees at the top.
   • Keep your chest up and your torso in a neutral position, avoiding excessive leaning forward or rounding your back.

5. Finish:

   • At the top of the squat, squeeze your glutes and stand tall, ensuring you’re in full extension before starting the next rep.

Tips 

1. Warm Up Your Hips, Ankles, and Knees:

   • A good warm-up before squatting can include dynamic stretches for your ankles, hips, and knees. Try lunges, leg swings, or hip openers.
   • Perform air squats in slow, controlled reps before progressing to higher-intensity squats.

2. Progressive Loading:

   • If you’re building strength and endurance, start by performing sets of 10–20 reps per set, then increase the volume over time as you gain strength.
   • Work up to multiple sets of 20-30 bodyweight squats, or try adding variations like jump squats for increased intensity.

3. Use a Target for Depth:

   • If you’re not sure if you're reaching full depth, place a box or bench behind you. Squat down until your glutes touch it lightly, ensuring you’re going deep enough.
   • This can be especially helpful for beginners to develop body awareness.

4. Focus on Breathing:

   • Inhale as you lower your body into the squat and exhale as you push back up.
   • Proper breathing helps maintain core stability and prevents excessive strain.

5. Increase Range of Motion Over Time:

   • Focus on improving your flexibility and mobility. Use foam rolling, stretching, and mobility drills to increase your range of motion and squat depth.

6. Tempo Training:

   • Slow down the tempo to build strength and improve form. Try a 3-second descent and a 1-second ascent to really focus on control during the squat.
   • Alternatively, incorporate pauses at the bottom of the squat for added time under tension.

7. Add Variations:

   • Once you're proficient with bodyweight squats, you can experiment with different variations to challenge yourself:
     • Jump Squats: Explosive squats to work on power and endurance.
     • Pistol Squats: Single-leg squats for strength and balance.
     • Air Squats with a Hold: Pause at the bottom for 2–3 seconds to improve stability.