The Bodyweight Squat is, primarily, a lower body exercise, working the hips, thighs, gluteals and hamstrings. Straightening your arms in front of you serves as counterbalance and enables a lower squat, thereby working the gluteals and hamstrings more effectively.
Online Personal Training Video: Squat
How To Do It
1. Begin in a standing position, feet slightly wider than shoulder width.
2. Squat while straightening your arms before you.
3. Go as low as is comfortable. If you do not have knee issues, your goal is to eventually squat at least to the depth that the top of your thigh is parallel with the floor.
4. Drive upward with your legs to return to the starting position.
Online Personal Trainer Tips
1. Keep your abs tight and your back neutral. Do NOT hunch forward.
2. Keep your toes pointed at the same angle as your upper thighs. This helps prevent knee injuries.
3. Imagine you’re sitting on a chair. Keep your weight back. You should feel your weight on your heels, not on the balls of your feet. Keeping your weight on your heels activates your posterior chain (gluteals, hamstrings) while minimizing knee stress.
4. Look straight ahead.
5. Attempt to gradually increase your squat depth. How low you go is a matter of argument among fitness professionals. That said, if you do not have knee issues, it is perfectly safe to go to the depth where the top of your thigh is parallel with the ground. Many people go lower than that, and you can, too, if your body and flexibility allows it.
