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How To Video: The Bodyweight Squat

By Christopher Warden

................................................................................

  

The Bodyweight Squat

           

One of the truly great exercises, it emphasizes the glutes, quads and hamstrings while requiring stability and strength of the torso.

 

Ideal form:

• Stand with feet shoulder width apart

• Position toes in a forward or slightly turned out position, making sure that your thighs and knees are lined up over the midline of the foot.

• Stand tall.  This promotes ideal postural alignment – chest up and out, shoulders down and back with a neutral spine.

• Head neutral (look straight ahead).

• Cross arms and place hands on the opposite shoulders, pointing the elbows straight ahead.

 

Begin:

• Begin descent -- sit back on the heels and drop the hips down and back.  Knees will normally stay behind or directly over the toes.

• Maintain a long, neutral spine and a rigid torso.

• Descend until the thighs are at, or just below, parallel to the floor.  Keep weight on the heels!

• Drive the heels into the floor to begin ascent.

• Drive upward to full hip extension, being careful not to hyper-extend the lower back (Use your glutes!).

 

 

 

Narrow Stance Bodyweight Squats:

 
Narrow stance squats, while obviously training the same 
muscle groups, place an even greater emphasis on trunk strength, 
as the narrower stance makes it harder to stabilize the core.

 

Other notes to consider:

• Inhale on descent, exhale on ascent.

• Focus on centering hips between the feet (do equal work with each leg).

• Envision the hips taking you into the squat and drop with control – avoid free-falling.

• Make the movement as fluid as possible – avoid bouncing and sudden, jerking motion.

• Squat only as deep as flexibility and mobility allow.  If range of motion is limited, correct it to enable the most efficient, effective squat form possible!  

 

Christopher “Doctor” Warden, CSCS traded in his lab coat, latex gloves and microscope in the late 90's as part of a transformation from pencil-necked geek to, well, freakishly strong not-so-pencil necked geek. 

 

His ability to understand and teach the technical aspects of fitness, coupled with his passion and intuitive sense -- hey, are we sure this guy's not Spiderman? -- have made him one of the most coveted trainers in NYC. 
 

When he’s not busy studying, writing or transforming client physiques, Christopher loves traveling, snowboarding and chillin’ with his family and friends.  You can learn more about him and his training insights by visiting his fitness and self-empowerment  blog.

 

 

 

 

 

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