Ah, the bodyweight squat. It’s a definite fundamental exercise in any fitness enthusiast’s repertoire. Once you have the basics down there are a whole host of variations you can use to keep the exercise relevant and interesting.
With this in mind, today I thought I would share with you how to safely and correctly perform this exercise so you can use this as a building block in your lower body workout routine.
How to Perform a Bodyweight Squat:
- Stand tall with your feet hip or shoulder width apart.
- Place your hands behind your head, out to your sides, straight in front of you, or lace your fingers together and keep them in front of your chest- we really just want to keep them out of our way for this exercise.
- Tighten your knees, hips and legs while slowly lowering yourself down and back like you are going to sit down in a chair. Stop when your thighs are parallel to the floor.
- Note: Your booty will be pretty far back behind you, and that’s perfectly alright. Your knees should be relatively straight over your feet/ankles, and NEVER farther forward than your toes.
- Hold this position for 1-2 seconds, then slowly return to the starting position. Make sure your knees stay over your ankles and do not shift forward over your toes, or angle inward toward each other. Try to keep the shins straight.
- Repeat this movement for 15-20 reps and 3 sets as a part of your lower body workout.
This exercise is great for a beginner, or someone with Atrial Fibrillation. The movement is slow enough to not spike the heart rate too much, and it still gives your quadriceps a nice workout.
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