Body Weight Squat

1. Stand with a narrow stance and fee flared. Most people find a 30-degree foot flare most comfortable, but this depends on individual hip anatomy. Place the hands in a mummy position, crossed in front of the body.

2. Iniitate the movement by simultaneously breaking at the knees and hips and droping straight down. Keep the weight on the whole foot, keep the chest up, and force the knees out of the bottom of the movement so that that knees track over the middle of the feet.

3. Descend as deeply as possible while keeping a flat lower back. Rise to a standing position.


Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius)

Secondary: Gluteus maximus, gluteus medius, gluteus minimus, hamstrings (biceps femoris, semitendinousus, semimembranosus),

Erector spinae (spinalis, longissimus, iliocostalis).

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