May 16, 2011

Correct Bodyweight Squat

            The correct bodyweight squat is the best lower-body exercise a person can do. It works all the major muscle groups of the thighs, gluts, and hamstings. It will firm up your legs and build strength to help you with everyday activities.

How to do a correct squat:

1. Position your feet slightly wider than hip width apart with your toes slightly turned out, and knees slightly bent.
2. Hold your hands out in front of you at shoulder height. This will counterbalance your weight and help you keep your balance.
3. Slowly and under control, bend your knees and lower yourself down as far as you can without lifting your heels off the floor. Kind of like sitting down in a chair. Then, once your thighs are parallel to floor, push your weight back up until you are back at the starting position.
4. Do 10 to 20 repetitions to finish one set before resting. You can repeat the set, but use your own discretion as to how much you can manage.


1. Keep your weight over the middle of your foot and your heel.
2. DO NOT allow your knees to go past your toes or move side to side throughout the movement.
3. If you have any knee, hip, or ankle injuries or any other ailments that can cause discomfort or worsen any existing injuries, do not perform this exercise without consulting a physician or fitness professional.