Bodyweight Squat

How to perform

1. 01Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
2. 02Begin the movement by flexing your knees and hips, sitting back with your hips.
3. 03Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.