Muscle Groups
Muscles
Target
Synergist
How to perform Bodyweight Squat with proper form
Starting Position
- Stand with feet shoulder-width apart.
- Toes should point slightly outward.
Execution
- Engage your core.
- Initiate the squat by bending at the hips and knees simultaneously.
- Keep your chest up and back straight throughout the movement.
- Lower your body as if sitting back into a chair, ensuring knees stay aligned with toes (not extending past them).
- Go down until your thighs are at least parallel to the ground, or lower if comfortable.
- Press through your heels to return to the starting position, straightening your legs.
Key Points
- Maintain a neutral spine and avoid rounding your back.
- Keep your weight centered over your feet.
- Look forward, not down, to help maintain posture.
- Breath in while lowering, and exhale while rising.
Common Mistakes
- Allowing knees to cave inward.
- Lifting heels off the ground.
- Rounding the back or leaning too far forward.
By following these guidelines, you can perform bodyweight squats effectively and safely.
Exercises
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Bicycle Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Cable Crunch, Cable
Type: Core
Target: Abs
Cable Twist, Barbell
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Cable
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Band
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Leverage Machine
Type: Core
Target: Abs
Synergist: Glutes
Cross Body Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Crunch, Cable
Type: Core
Target: Abs
Crunch, Bodyweight
Type: Core
Target: Abs
Crunch, Leverage Machine
Type: Core
Target: Abs
Flat Knee Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps
Flat Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Hanging Leg Raise, Cable
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Hanging Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Jackknife Sit Up, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Knees to Elbows, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps
Oblique Crunch, Bodyweight
Type: Core
Target: Abs