Day 13: Bodyweight Squat

CLICK HERE to watch the demo video on Youtube

What this exercise is for:

  • Glute & quad activation

  • Hip mobility. You should feel a gentle stretch in at the hip flexors

  • Ankle mobility

How to do it:

  • Stand with feet shoulder width apart (medium stance) with feet facing forward or very slightly outward.

  • Squat down to 90 degrees (or as far as you can), extending your arms out in front of you for counter balance.

  • As you squat down, keep your weight balanced on the entire bottom of your feet (avoid shifting weight onto y our toes)

  • Keep your knees pressed outward throughout the movement

  • As you stand, think about driving your heels into the ground, as well as ripping the ground apart between your feet. These cues will help you fully engage the glutes and keep your knees from caving inward.

  • Squeeze your glutes as you stand up straight, fully extending at the hips.

  • Do 5-8 body weight squats

Nicole Sifuentes