Bodyweight Squat

oec:bodyweight-squat

A foundational lower-body calisthenic exercise that builds strength, mobility, and control in the quadriceps, glutes, and hips without external load.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Air Squat, Unweighted Squat, Bodyweight Squat HD

How to do it

Stand tall with your feet roughly shoulder-width apart and your toes angled slightly outward.
Engage your core, lift your chest, and bring your hands together in front of your chest or extend your arms forward for counterbalance.

Initiate the movement by hinging slightly at the hips and bending your knees simultaneously.
Descend smoothly by pushing your knees outward in line with your toes while keeping your torso upright and your heels firmly planted.
Lower yourself until your hip crease is at or below the top of your knees, or as deep as your mobility allows with good spinal alignment.
Drive through the midfoot and heel to reverse the movement, extending your knees and hips until standing fully upright.

Inhale as you lower down into the squat, and exhale forcefully as you drive back up to the starting position.

Knees collapsing inward (valgus collapse) during the descent or ascent.: Actively press your knees outward in line with your toes throughout the entire repetition.
Heels lifting off the floor due to shifting weight too far forward.: Distribute your weight evenly across the whole foot, maintaining solid contact with your heels and big toes.
Excessive forward torso lean or rounding of the lower back.: Brace your midsection, keep your chest upright, and only descend as far as you can maintain a neutral spine.

Avoid forcefully bouncing out of the bottom position; maintain muscular control throughout the entire range of motion.

This record: CC-BY-SA-4.0.