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Bodyweight Squat Technique

The squat exercise is a common strength training exercise. This version does not require any equipment. This exercise is part of the 7-minute workout.

Equipment Required: none


  1. Stand with your feet shoulder-width apart and toes facing forward.
  2. Bend your knees as you lean forward at the hips, shifting your weight back and down as if you're about to sit in a chair. The arms should be held out in front to counterbalance the weight.
  3. Keep the abdominals tight and the lower back in a neutral position.
  4. Lower yourself as far as you comfortably can, keeping most of your weight on your heels.
  5. Push back up to the starting position.
  6. Repeat for 30 seconds.

bodyweightsquat exercise technique



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Fitness is the key to success in sport. Following basic principles, you can develop fitness components such as strength, speed and endurance. See our colection of exercises and fitness equipment. Ensure you warm-up and stretch before any workout.

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