Bodyweight squats provide a simple and effective way to strengthen your lower body, enhance your mobility and boost your functional fitness. Outlined below are some simple performance tips which you can use to start performing bodyweight squats today!
1) Stand with your feet slightly wider than shoulder-width apart, toes pointing slightly outward.
2) Keep your chest up, shoulders back, and engage your core muscles.
3) Initiate the movement by bending at your hips, pushing your glutes back as if you're about to sit on a chair. Simultaneously, begin bending your knees to lower your body.
4) As you squat down, maintain a neutral spine position, with your knees tracking over your toes and your weight distributed evenly through your feet.
5) Continue descending until your thighs are parallel to the ground, or as low as your mobility allows. Keep your heels on the ground throughout the movement.
5) Pause briefly at the bottom of the squat, then drive through your heels and push your hips forward to return to the starting position.
6) As you come up, keep your chest lifted and your core engaged, avoiding any rounding of the lower back.
7) Repeat the movement for the desired number of repetitions.
Some additional tips:
9) Keep your knees in line with your toes throughout the movement to avoid undue stress on the joints.
10) It can be helpful to find a focal point straight ahead to maintain balance and proper form.
11) Start with a comfortable range of motion and gradually work on increasing your depth as your flexibility improves.
12) Practice controlled breathing, inhaling as you lower down and exhaling as you push back up.