JESSA OLSON WELLNESS: How to do a Body weight Squat

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Thursday, June 18, 2020

How to do a Body weight Squat



Squats are a staple lower body exercise. They hit every muscle group from the core to your feet. Plus, there are a variety of squats to never get bored. I recommend doing body weight squats to start then add weight.

If you aren't warmed up, I suggest a few minutes of squat movement. I personally love doing squat stretch to start my workout.

My favorite to start is a Squat Hold or Squat Stretch.

**Picture of Squat hold down, and squat hold with butt in the air.

1. To start, shoulders over hips over knees and ankles.
2. Forward fold to touch your toes. Hands can be either on your feet or on either side. Bend your knees if needed.
3. Push your glute up towards the ceiling to straight leg.
4. Do 10 repetitions. Repeat 3 times.

Basic Body-Weight Squat

**Picture of Start squat, and squat is lowest position.

1. To start, feet hip to shoulder width apart. Feet slightly turned out.
2. Lower as if you are going to sit down on a chair. Go as low as you can.
3. Push through your heels. Weight should be middle of your feet and heel.
4. Squeeze your glute to return to starting position.
5. Do 10 repetitions. Repeat 3 times.

Tips when doing your squat: 

  • Keep your chest up
  • Neutral Spine - Flat back and not rounded
  • Core Engaged
  • Don't let you knees fall inward. Your knees should stay parallel with your ankles. 
  • Knees and toes move in the same direction. 
  • Avoid having most of your weight in your toes or ball of feet. 


Once you have mastered these 2 moves, you can move on to different types of squats.

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