The Best Way to Teach a Bodyweight SquatThe 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
MAJOR JOINTS INVOLVED
Hip, knee and ankle
MAJOR MUSCLE GROUPS INVOLVED
Quadriceps and Gluteus Maximus
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 DEVIATIONSLOOK 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.