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Body Weight Squat

Works All Major Muscle Groups of Your Lower Body

For most of our Speed and Agility exercises and for better posture in general, your center of gravity should be balanced over the middle of your feet and not your heels. This is not true for squats because of the extended range of motion used in this exercise. As you lower your body shift your weight back by pushing your butt behind you, then drive up through your heels. This creates less stress on your knees and allows for the full range of motion.

Exercise Type: Lower Body
Repetitions: 10 - 20


1. Stand with your feet slightly wider than shoulder width apart.
2. Squat down slowly, pushing your butt out behind you until your thighs are parallel with the floor.
3. Raise your arms in front as you squat for balance.
4. Push Up Through Your Heels and extend your knees, returning to the start postion.
5. When you return to the start position, squeeze your glute muscles before begining another repetition.