BODYWEIGHT SQUAT

Bodyweight squat. The entry-level squat pattern. No load, full depth, perfect mechanics.

HOW TO PERFORM

1. 1

   Stand with feet shoulder-width apart, toes turned out slightly.

2. 2

   Arms extended forward for balance.

3. 3

   Descend by pushing the knees out and sitting back.

4. 4

   Reach full depth — hip crease below the top of the knee.

5. 5

   Drive through the floor to stand.

THE STANDARD

COACHING CUES

COMMON MISTAKES

• Knees caving inward.

• Heels rising.

• Partial depth.

SCALING / SUBSTITUTIONS

• Squat to a box or chair.

• Hold a pole for balance.

300WOD APPLICATION

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