Bodyweight squat
Quads · Bodyweight · also glutes (bottom muscles)
Set up
Floor space. A sturdy chair behind you gives you a target and somewhere to sit if you need it.
Steps
- Stand with feet a little wider than your hips, toes turned slightly out.
- Reach your arms forward for balance.
- Sit down and back, chest up, as low as is comfortable.
- Push through your whole foot to stand back up.
Keep in mind
- Knees follow the direction of your toes
- Keep your heels on the floor
- Chest up, eyes ahead
Common mistake
Heels lifting as you go down. Sit back more, and only go as low as your heels stay down.
Safety
Have a chair behind you or a counter to hold if your balance isn't steady.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.