All exercises
Squat – bodyweight
Squat – bodyweight is a foundational pattern for mobility, posture, and basic leg strength. Using "goblet-style arms" in front often helps people stay upright and find better depth.
Instructions
Stand with feet about shoulder-width apart. Bend the arms and hold the hands close to the chest. Brace the core and initiate the squat by pushing the hips back and bending the knees. Lower to a comfortable depth while keeping the chest upright. Push through the feet to return to the standing position.
Avoid Common Mistakes
• collapsing the knees inward
• lifting the heels off the ground
• leaning the torso forward
• rushing the movement
Variations
• with limited depth
• with pause at the bottom
• slow controlled tempo
• narrow or wide stance
• continuous repetitions
Type:
strength
Exercise mode:
concentric
Difficulty:
beginner
Equipment:
none