squat
Bodyweight Squat
quads · glutes · core
bodyweight · beginner
How to do it
- 1Stand with feet shoulder width apart.
- 2Sit down and back as far as you comfortably can, then stand.
What to think about
- Arms out in front helps you balance.
What usually goes wrong
- Rushing so the bottom position disappears.
Watch it
Instead of this
Dumbbell Goblet SquatThe same movement, at the same level.Leg PressThe same movement, at the same level.Wall SitThe same muscles, but a different movement: you hold the position instead of moving through it, so it is counted in seconds rather than reps.Barbell Back SquatThe same movement, a step harder when you are ready for it.
What the cautions rest on
The safety points above come from these, not from house opinion.
- Strength and muscle gain require progressively increasing demand over time.
- Weight training carries a low injury rate compared with most field and contact sports.
- Squatting deep is not inherently harder on the knees than stopping high, and cutting depth to add load carries costs of its own.
Who checked this
Nobody qualified has. These are standard coaching points and ordinary gym safety, written down: how to set the thing up, what to control, and when to stop a set. They are not a clinical opinion and no physiotherapist or strength coach has read them back. If they disagree with somebody who can actually see you lift, believe that person.