Squat demonstration

Body weight Squat

Body Weight Squat

The body weight squat is an exercise designed to strengthen the butt and leg muscles


Dorsi Flexion

Squat demonstration

The squat is one of the 5 essential movement patterns used in fitness (Squat- Lunge – Push -Pull- Bend) 
It is therefor very important to learn how to do this exercise correctly.

How to do it

  1. Set your feet shoulder-width apart, toes slightly turned out. Pull in your lower abs, and keep your eyes forward.
  2. Slowly bend at the knees and drop your hips to lower your body. Keep your heels flat on the floor. 
  3. At the bottom of the exercise pause for a moment and strongly push back up to the starting position, mirroring the descent.
  4. Repeat for desired number of reps. 


  • To counter balance your weight hold your arms out in front of you at shoulder height. 
  • Keep your back as straight as possible throughout the lift to avoid strain or injury.

Exercise Tips:

  1. Your back must remain straight at all times, try to push your butt back and up as you go down into the squat
  2. Don’t let your shoulders hunch over when your arms are extended.
  3. Keep your weight on your heels
  4. Squeeze your shoulder blades together as you push up 

Alternative Exercises

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