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Teaching Cues for a Bodyweight Squat

The Best Way to Teach a Bodyweight Squat

The bodyweight squat is a lower-body compound exercise that uses all the major muscles of the leg, making it a highly functional movement that can be performed virtually anywhere.  Lets break the Bodyweight squat down into its main parts

TYPE OF MOVEMENT

Compound Movement

MAJOR JOINTS INVOLVED

Hip, knee and ankle

MAJOR MUSCLE GROUPS INVOLVED  

Quadriceps and Gluteus Maximus

SYNERGISTS INVOLVED

Hamstrings

PERFORMING A BODYWEIGHT SQUAT

The bodyweight squat is one of the best compound exercises in our exercise library, as a result, it can also be an exercise that many people struggle to perform and teach correctly.

Below are five steps on how to get the most out of your squat:

Stand with the feet shoulder-width apart, toes pointing straight ahead.

Begin the movement by breaking at the hips first and allowing the rest of the body to follow (breaking at the knees first, can affect the natural flow of the movement).

Push the glutes behind you as though you are trying to sit on a chair (ensure the chest is kept upright and the core muscles are activated to help maintain a neutral spine).

Continue to a depth that is comfortable – this is different for everyone based on their flexibility and joint mobility.

Once a comfortable depth is reached (without compromising form/technique), return to the top of the movement by contracting/engaging the glutes and pushing up through the heels.

HELPFUL TEACHING CUES TO AMEND COMMON DEVIATIONS

LOOK UP – this helps keep the chest proud and in an upright position

PUSH THROUGH THE OUTSIDE EDGE OF THE FEET – this helps to prevent internal rotation of the knees and ensures they track correctly

PUSH THROUGH THE HEELS – imagine you are pushing your weight through your heels into the floor.

NEED FURTHER SQUATTING INSTRUCTIONS? CHECK OUT OUR VIDEOS BELOW

Personal Trainer instructing a client on the correct form for performing a squat
Correct Technique for Performing a Squat

Female Personal Trainer instructing correct squat depth on male client
Learn how to find the Correct Squat Depth

Female Personal Trainer demonstrating squat pattern with Male client
Should Knees go Past Toes in a Squat

Female client watching Personal Trainer instruct how to spot a client when squatting
Spotting the Barbell Squat

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  • This offer cannot be transferred, has no monetary value and cannot be combined with any other offer.
  • Fitness First reserves the right to verify your course enrolment to check your entitlement.
  • Fitness First is not responsible for any unredeemed offers.- This offer is subject to Fitness First’s terms and conditions of membership. (Available in club)