Bodyweight Squat Close Stance

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Description

Step 1: To begin the movement, take stance that is around shoulder-width for a close-stance squat, with your toes pointed out. Shift your weight onto your heels.

Push your hips and glutes back, pushing your knees outward as they begin to bend. Your chest should remain up, looking straight ahead while your back remains tight and your lower back arched. Your arms should be straight and out in front of you.

Step 2: Continue to descend until the tops of your thighs are parallel or just below parallel. Reaching parallel is the minimum depth you should shoot for. As mentioned above, keep your body tight and arms straight in front of you. Lower in a controlled motion, but try not to go too slow or just drop to parallel.

Step 3: Once you reach your desired depth, return to the starting position by pushing your heels into the floor. Imagine pushing the floor away from you as you return to the starting position. Keep your arms in front of you and explode up. The hips and torso should rise together, and continue to arch and squeeze your back.

Step 4: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached.

Benefits:

The squat is often referred to as the King of all Exercises and that often rings true. It is the premier movement for building a big, powerful and strong lower body, working your legs like no other exercise can.

When done correctly, the squat hits every area of your leg, allowing you to develop muscle in your quadriceps, hamstrings, calves and every other minor muscle in your leg.

There are numerous benefits to the squat, but proper form is also crucial to stay healthy and to get the most out of the exercise. It is best to learn perfect form with lighter weight, mastering the finer points of the movement before heavier weight is added.

The bodyweight squat is a great way to learn proper form before attempting a barbell squat.

YouTube Video ID:

6wV-mHDZWtA

Target Body Parts: Legs
Equipment Needed: none

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Bodyweight Squat Close Stance