Bodyweight Squats

Bodyweight Squats

Primary muscle group(s): Glutes & Hip Flexors, Quadriceps

Secondary: Abs, Calves, Hamstrings

Stand with your feet hip width apart.
Your toes should be pointing straight ahead or only slightly outward.
Place your hands behind your head (prisoner squat).
Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
Keep your back straight at all times.
Continue until you feel a slight stretch in your quadriceps. Pause for a count of one.
Do not let your knees extend out beyond the level of your toes.
Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight.

You are viewing the text version of this site.

To view the full version please install the Adobe Flash Player and ensure your web browser has JavaScript enabled.

Need help? check the requirements page.

Get Flash Player