Bodyweight Squats: Foundation for Fitness

Instructions

1. Starting Position:

   • Stand with your feet shoulder-width apart.
   • Point your toes slightly outward, at about a 5–15 degree angle.
   • Keep your chest up and your shoulders relaxed.
   • Extend your arms in front of you for balance or place them on your hips.

2. Descent:

   • Engage your core and initiate the movement by pushing your hips back, as if sitting into a chair.
   • Bend your knees while keeping them aligned with your toes.
   • Lower your body until your thighs are parallel to the ground or as low as your mobility allows.

3. Ascent:

   • Press through your heels and straighten your legs to return to the starting position.
   • Avoid locking your knees at the top.

4. Breathing:

   • Inhale as you lower yourself.
   • Exhale as you push back up.

Tips 

1. Maintain Neutral Spine:

   • Avoid rounding your back or excessively arching it. Keep your back straight and chest lifted throughout the movement.

2. Knee Alignment:

   • Ensure your knees track in line with your toes. They should not collapse inward or flare outward excessively.

3. Depth:

   • Aim for thighs parallel to the ground, but don’t sacrifice form for depth. Your mobility will improve with practice.

4. Weight Distribution:

   • Keep your weight evenly distributed across your feet, with emphasis on your heels.

5. Core Engagement:

   • Tighten your abdominal muscles to protect your lower back and maintain balance.

6. Controlled Movement:

   • Avoid bouncing or rushing through reps. Focus on a smooth and controlled motion.