Bodyweight squat
Quadriceps and glutes.
How to do it
- Standing, feet shoulder-width apart and toes slightly turned out.
- Reach your arms forward or cross your hands in front of your chest for balance.
- Move your hips back and down at the same time, as if sitting on a low chair.
- Go down until your hips are level with your knees or a little lower.
- Push the floor away until you're standing fully upright.
Cues
- Weight spread over the whole foot, heels always down.
- Knees out, in line with your toes.
- Chest up and abs firm.
Common mistakes
- Knees caving in.
- Lifting your heels.
- Rushing the reps with half the range.
If it gets easy, lower in 3 seconds and pause for 1 second at the bottom before moving to a weighted version (goblet squat).
Photos: free-exercise-db (public domain).
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