Bodyweight squat
Also called air squat, squat, free squat
- Works
- Front of the thigh · quadriceps
- Buttocks · gluteus maximus
- Inner thigh · adductors
- Needs
- No equipment
Setup
Stand with feet shoulder-width apart, toes turned out a little. Hold your arms in front of you.
Steps
- Reach your hips back and bend your knees.
- Keep your knees in line with your toes.
- Lower until your thighs are level with the floor, or as low as you can with a flat back.
- Push through your whole foot and stand up tall.
Breathing
Take a breath and tighten your stomach before each rep. Breathe out as you come up.
Where you feel it
In the front of your thighs, your buttocks and your inner thighs.
Common mistakes
- Letting the knees fall inward.
- Lifting the heels off the floor.
- Rounding the back at the bottom.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.