Bodyweight Squat
Step 1 - Stand with feet shoulder-width apart, toes slightly turned out
Step 2 - Lower by pushing hips back and bending knees, as if sitting in a chair
Step 3 - Descend until thighs are parallel to the floor or as low as comfortable
Step 4 - Drive through heels to return to standing position
Recommended Sets & Time:
Beginner: 2-3 sets of 10-15 reps, 60 seconds rest
Intermediate: 3-4 sets of 15-25 reps, 45 seconds rest
Advanced: 4-5 sets of 25-40 reps, 30 seconds rest
What to Focus On:
Hip hinge initiation - Start the movement by pushing your bottom back, not just bending your knees
Thigh and glute engagement - You should feel this working your front thighs and bottom muscles
Knee tracking - Keep your knees pointing in the same direction as your toes
Weight distribution - Keep your weight balanced across your whole foot, not just heels or toes
Modifications:
Easier: Only squat halfway down instead of going to parallel, or hold onto a chair for balance
Harder: Pause for 3 seconds at the bottom of each squat before standing back up
