Strength · Bodyweight · Beginner · ~4 min

Bodyweight squat

Builds leg strength and ankle/hip mobility used in the low ready position and in recovery from lunges.

▶ Squat (Bodyweight) | Fit for the 500 | IU Health Sports Performance — IU Health (YouTube)

More videos: Bodyweight Squats | How To | Proper Form & Technique (FITTR) · BODYWEIGHT SQUAT BASICS | Medium Depth Squat Form (Shapeshift Wellness)

Starting position

Feet about shoulder width, toes slightly out, arms forward or hands at chest.

How to do it

1. Sit hips back and down between your heels.
2. Go as deep as you can while the spine stays neutral and heels stay down.
3. Stand up by pushing the floor away.

Technique cues

• Knees track over toes
• Even pressure through the foot
• Control the bottom: no bouncing

Common mistakes

• Heels lifting
• Rounding the lower back at depth
• Knees caving inward

Easier

Chair box squat.

Harder

Pause for 2 seconds at the bottom, or use a dumbbell (Goblet squat).

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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