Bodyweight Squat
Overview
This exercise focuses on your glutes and quadriceps. Quads are the extensor muscles for your knees, cover the top part of your thigh.
The extend from your hip to your knee. There’s actually four muscles: rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis. That’s why they’re called “quads.” Your gluteal muscles are located on your posterior, wrapping around from the side of your hips between your legs.
Instructions
To begin, set your feet shoulder width apart, bending slightly at the knees. Keep your back straight. Put your hands behind your head, but don’t pull forward on your neck.
Bend at the knees, and at the same time, push your butt back, keeping your back straight the entire time. Try to keep your knees in line with your feet. Remember to breathe, exhaling as you push up, inhaling as you go down.
Tips
A common mistakes is to push your knees past your toes. Be careful not to do that. And never arch your back, either.
Start out doing three sets of ten reps. After you’ve been doing it for a while, increase your routine to four sets of twelve.
And that’s the correct way to perform a squat without weights. I highly recommend this exercise as a warm up on leg day. Thanks for watching!
