How to Perform a Bodyweight Squat
Now that you have mastered the basic chair squat, it’s time to lose the safety net of the chair! In this version, you will start from a standing position, rather than sitting on a chair. Otherwise, the movement is more or less the same.
- insert video of bodyweight squat, pause at bottom on later reps (in video), arms on chest
- Stand with feet to roughly shoulder width apart, toes angled out 10 degrees
- Sit hips back as you lean/reach forwards with your arms
- Stop once your hips are in the same plane as your knees (thighs parallel)
- Squeeze your glutes to drive yourself back up to standing in a smooth movement
- Once you have mastered this version of the squat, you can pause for 2-5 seconds at the bottom of the movement to increase the challenge.
As you become more proficient, you’ll want to start to do this with your arms crossed on your chest (rather than reaching in front of you). This will get you ready for the subsequent version of the squat that will be covered in the next article.
Similar to how we discussed in the chair squat, you can use a band to help correct your knee position during this version of the squat as well
- insert video for squat with band at knees
- Place band loop just above or below your knees
- Move feet to roughly shoulder width apart, toes angled out 10 degrees
- Press knees out into the band so that knees stay over your feet/shins stay perpendicular to the ground as you lower into the squat
- Continue to press knees outwards into the band as you rise back up
Programming the Bodyweight Squat
Sets: 3
Repetitions: 10-15
Pause on each repetition (optional): 2-5 seconds
Rest interval: 30-90 seconds between sets
Frequency: Minimum 3 times per week. Can be done as often as once per day.
Once you have mastered the bodyweight squat, it’s time to start to load it. To learn how, read the next article on the goblet squat.
– insert link for goblet squat article