In this video, you will learn how to Do Bodyweight Squats Correctly Once and for All.


Ah, the squat. In the current "Age of the Booty," the squat has risen to the top of the exercise food chain, earning memes and emojis galore. But is this exercise move all it's cracked up to be?

➰Exercise day 27

➰Hope you learned something from this video.
Like, comment, share and save this video to watch later.

➰ #Benefits:
#1 ) We’re designed to squat.
#2 ) Squats are a compound movement that recruits most of our #muscles.
A simple #bodyweight #squat – which I’m demonstrating above – uses almost every muscle in the #core and #lowerbody.

In addition to every muscle in your “legs,” you need your:
▪Hips
▪ #back
▪ #core
▪ #shoulders
▪ #arms.
Nothing is left out with this monster movement.

#3 ) Squats will help strengthen your bones and your muscles (and your knees!), and can also increase flexibility.

➰This is how to Do Bodyweight Squats Correctly Once and for All:

📢A. Stand with feet slightly wider than hip-width apart, with toes turned slightly outward. Brace abdominal #muscles to engage the core.

📢B. Inhale and initiate the movement by hinging at the hips first, then bend #knees to lower into a squat position until 1) thighs are parallel or almost parallel with the floor, 2) heels begin to lift off the floor, or 3) torso starts to round or flex forward. (Ideally, in the lowest position, the torso and shin bone should be parallel to each other.)

📢C. Exhale and press into the mid-foot to straighten legs to stand, hips and torso rising at the same time.

Do 8 to 15 reps. Try 3 sets.

➰ #followus for more #fitness and #weightloss #workout videos.
#bodyweightsquat #bodyweightsquats #bodyweightsquatsfordays #bodyweightsquatvariations #bodyweightsquatchallenge #squats #squatsbooty #squatspo #squatsnotshots #squatssquatssquats #squat #squatchallenge #bodyweightworkout #bodyweighytraing @powerfitnesswomen @powerfitnessuk @weightlosssuper2020 @weight_loss_tips92 @weightloss.dietplan @weightlosketodiet @abs_at_home @abs.fitness.gains @workout @workout_extremes

Squat

Another basic exercise for calisthenics but also a start toward single leg movements


• body weight squat
• box squat (regression)

#bodyweightexercises #bodyweightsquat #calisthenics #calisthenicsbasics

Explore and expand your body’s capabilities🤸🏻‍♂️🔮🧬⁠
~⁠
Andres Santos Sandoval is a coach..

Animal Flow Regional Leader, FRCms, FMS, Kettlebell, Spartan SGX coach, Sports Performance⁠
~⁠
🎥 @saizfitness⁠
📍 #SanFernandoCalifornia⁠
.⁠
.⁠
.⁠
#saizfitness #dragonsquat #rangeinmotion

HOA #WOTD for 10/23/21. METCON (metabolic conditioning).

This workout will be done for 3 rounds, each 5 minutes in length. During each 5 minutes try to complete as many rounds of this workout as possible.

The first exercise, the 200 meter farmers carry, is designed to increase grip strength and forearm mass. The second exercise is designed to increase lower chest development. Finally, the third exercise in the circuit will be dumbbell squats. These serve to build lower body strength and overall leg mass.

Drop a "💪" in the comments if you tried today's workout!👇

#HOA #HOAstrong #METCON #METCONworkout #METCONworkouts #METCONchallenge #METCONtraining #METCONday #metabolicconditioning #farmerscarry #farmerscarrys #farmerscarrysfordays #pushupsvariation #pushupssuck #pushupsworkout #pushupsworkout #squatworkout #bodyweightsquat #squatober #squatsfordays #squatssuck #squatsquatsquat #squateveryday #squatchallenge

The Bodyweight/ Air squat forms the base for all squat variations; Goblet, Back, Front and Overhead!



When we squat, no matter where the load is placed, it should look the same every single time with key technique points staying the same!

If you do not have a good Bodyweight/ Air squat you will struggle with the other squat variations!

Here are the key technique points for a good Bodyweight/ Air squat:

1. Feet shoulder width apart, with toes slightly turned out

2. Rotate at the hip so that the knee tracks with the toes

3. Keep chest as upright as possible, with arms out in front to help

4. Lower yourself towards the floor, keeping the knees driven out to track with the toes

5. Aim to be low enough that your hip crease is below your knee crease

6. Drive back up, keeping feet flat on the floor and don’t let your knees collapse inwards

7. Stand tall and fully extend at the knees and hips

In this video I have included a demonstration of how to make a Bodyweight/ Air squat easier if you struggle to get to full squat depth!

Comment below for any other technique video you’d like to see 👇 #techniquetuesday #squat #bodyweightsquat #airsquat #onlinecoach #onlinecoaching #veganpt

Flowing, focusing on gentle movements and keeping things slow. I love getting lost in locomotion.

❤️

Using the 🐸 high frogger, 🦀 crab walk, 🐻 backwards bear and twisting bear, from @gmbfitness 's program Elements.

🏋️‍♂️ Looking at your bodyweight squat is a solid strategy to help easily find your biggest movement deficits or any asymmetry.


Found an analysis screenshot of @nicksalfity repping some @wabashcollege gear at the old @motivathletics location in Indianapolis.
👀 Big things I look for in all of my athletes when using the bodyweight squat:
✅ Ankle Range of Motion
Without ankle range of motion, the knee can’t progress forward, the quads won’t get loaded, the torso will collapse forward, and you’ll have the sensation of falling backwards…yeah, it’s a problem!
✅ Knees caving in OR splaying out
Either direction can indicate a problem exists at the hip and/or foot. Knee problems are RARELY isolated to being just a knee problem.
✅ Forward Trunk Lean
I always try to look for parallel lower legs/torso. That tells me the athlete has a mature squat. If not, we can look for thoracic mobility, core strength, quad strength, or tight ankles.
🔥 The squat alone won’t tell you everything, but it’s a great way to hone in on a few common problems to identify your weaknesses. So check out your bodyweight squats! Let me know what you find!
#squats #squat #squatober #squatoberchallenge #squatchallenge #squatsquatsquat #squatssquatssquats #squatsonsquats #squatanalysis #bodyweightsquats #bodyweightsquat #movementanalysis #patriotcrossfit #movement #movementismedicine #movementx #anklepain #kneepain #hippain #anklemobility #hipmobility #mobility #sportspt #sportsrehab #sportsrehabilitation #sportsphysio #sportsphysiotherapy #sportsphysicaltherapy #dpt #physicaltherapy

Squat till you drop!


#squatober #squat #squats #gobletsquat #barbellsquat #bodyweightsquat #squattillyoudrop #superiorposterior #iworkout #flagstafffitnesscompany #taoofstrength #getthicc

🍂 🍁 it’s the 1st of October! 🍁 🍂

Where did that time go?!

I can’t believe it’s October already but I’m absolutely here for it!

💫 Throwback picture used, pre children, when I could spend hours at the gym, running, PT sessions, gym classes etc! 💫

My life is completely different now. I’m a full time working mum and can’t devote that level of time anymore. But we don’t sulk about it. I work with the time I’ve got!

💖 I’ve worked with coaches for the last 18months/2 years and I’ve learnt so much from them. So much, that I began a PT course in May that will help me qualify as a gym instructor, personal training and be qualified in sports nutrition. It’s taken a bit of a back seat the last few weeks with my new job but we’re getting back to it 💖

But Now is the time for me to go it alone. Am I expecting to be able to programme myself the best programme initially? No! Am I going to be squatting my body weight again straight away? No! It’s all about baby steps…

There’s 3 months left of the year. Do not write these months off just because we’re coming up to Halloween, sweets, toffee apple and Christmas season!

🥳 You can achieve so much in 3 months! You just need to put your mind to it, knuckle down and seek support if you need it! 💪🏻

How are you going to finish your 2021 off?

#autumn #fitness #fitnessgoals #programme #workoutprogramme #push #pull #legs #squat #bodyweightsquat #goals #3monthgoals #cardio #strengthtraining #nutrition #coaching #slimming #fitfam #girlswholift

I’ve been doing this for eight days. I add a minute a day and so.... I’m at eight minutes a day.

I do as much as I can and then add up minutes through the day to equal my total.

I learned this from tykato fitness and it’s working better for me than when I tried the ido portal method. It allows a lighter load and time to play around in the bottom to figure out what’s keeping you from squatting.

It’s getting better!

On an unrelated note... I cleaned the cats litter boxes today. You are now in the loop.

#convictconditioning #bodyweightsquat #cantsquat #bodyweighttraining #homeworkout #beginnermobility #jackknifesquat #calisthenics #kitties #litterbox

Leg day⁣

Do I like front squats? No⁣

Do I like zercher squats? Yes⁣

Do I like front squats-still no. ⁣

Hack squats⁣

Bodyweight squats-broke the 2x75 up into 6x25 with 10 breath breather between each. ⁣

🎵: I remember, @iam30music⁣
🎵 Vegas, @ekohmusic⁣

#bambamsquatstoday #legday #hidethetoothpicks #hacksquat #zerchersquat #bodyweightsquat #lottavolumetoday

There are so many thoughts around squatting:

Squat feet forward
Squat feet out

Squat below parallel
Never squat below parallel
Etc etc….

Regardless of how you decide to squat (which should be based on your own goals btw…) I want to give you a rule of thumb that will get your knees into a strong position no matter what💪🏻

🔻
𝘈𝘴𝘬 𝘮𝘦 𝘢𝘯𝘺 𝘧𝘪𝘵𝘯𝘦𝘴𝘴 𝘲𝘶𝘦𝘴𝘵𝘪𝘰𝘯𝘴 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 ☺️

When I first started doing cossack squats, they looked like lateral lunges because I couldn't get my hips down much.

When I tried getting down, I fell and was like beached whale trying to get up Last week, I managed to get to the ground with a 15 lb counter balance. Today this happened! I'm so excited! The other side still needs a 15 lb counter weight.

So much mobility work with @leanneelizabethk and strength with @miked_coach and @redefinestrengthandfitness.

#bodyweightworkout #agingwell #ageisjustanumber #cossacksquat #bodyweightsquat #mobility #kinstretch #beachedwhalenomore #butwhy #humantricks #legrotation #skiinstructor #offseasontraining

Being a mom and caring for young children requires a lot of mental, emotional, and physical strength.



These gentle bodyweight movements (in combination with plenty of rest) can help you stay safe and strong as you care for your baby. 🙌🏾🙌🏽🙌🏼🙌🏻🙌🏿⁠

They’ll also help prepare you to return to more formal exercise when you’re ready.⁠

👩🏿‍⚕️👩🏻‍⚕️👩🏾‍⚕️ Note that you should always have a thumbs up from your healthcare provider before returning to any type of exercise, even gentle bodyweight movements. 👩🏼‍⚕️👩🏽‍⚕️👩‍⚕️⁠

If you like this workout, check out our 60+ At-Home Workouts available FREE at the link in our bio @thegirlsgonestrong !⁠

Here’s how to do this circuit ⬇️⁠

✅ Perform 8–10 reps of each of the exercises in the following circuit. ⁠

✅ Make sure to perform the Connection Breath with each rep, and you can try inhaling on the easy part, exhaling on exertion. ⁠

1️⃣ Connection Breath (supine or side-resting)⁠
2️⃣ Half-kneeling hip flexor stretch (complete all reps on both sides)⁠
3️⃣ Bodyweight squat⁠
4️⃣ Clamshell (complete all reps on both sides)⁠
5️⃣ Seated rotation (complete all reps on both sides, alternating)⁠
6️⃣ Wall Slide⁠

✅ Rest minimally between exercises. Repeat this circuit for 1–2 rounds.⁠

Make sure to “save” this post 🏷️ so you have it on hand when you need it!⁠

And if you’d love more workouts like this, our FREE 60+ At-Home Workouts is available for download at the link in our bio @thegirlsgonestrong. You get:⁠


➡️ 15 At-Home Bodyweight Workouts⁠
➡️ 15 At-Home Dumbbell Workouts⁠
➡️ 9 Bodyweight-Only Workouts for Pregnant Women⁠
​➡️ 9 Dumbbell-Only Workouts for Pregnant Women⁠
​➡️ 10 Bodyweight-Only Workouts for Postpartum Women⁠
​➡️ 6 Dumbbell-Only Workouts for Postpartum Women⁠
​➡️ 3 6-Week Training Programs (Strength Gain, Fat Loss, New to Exercise)⁠
​➡️ 3 6-Week Training Programs for Pregnant Women⁠
​➡️ 3 6-Week Training Programs for Postpartum Women⁠

Just tap the link in our bio @thegirlsgonestrong to download it for free today!⁠

After learning the 5 pillars for a successful squat, what questions do you have??

Comment below or send me a message

Keep your eyes open for more posts this month for more details on the 5 Pillars and how to execute a proper body weight squat!!

Be sure to click the link in my bio for training programs!

#TrainWithJanee
#FitMom #AlphaMom #FitnessInspiration #FitnessMotivation #PersonalTrainer #OnlineCoaching #EmpoweredWomenEmpower #GirlPower #StrongIsBeautiful #BePatient #SelfLove #Squat #bodyweightsquat #ExerciseEducation

Posture

When you squat your center of gravity should be over the middle of your feet.

This goes back to the foot tripod. A bodyweight squat requires a more forward chest lean, but not collapsing so you have a turtle shell on your back. Trunk and neck need to be in a neutral straight position. Solidify your postural integrity by holding your arms out in front (parallel to the floor) while looking straight ahead.

All my squat information was learned/inspired via years of experience and the squat Bible written by @squat_university

#TrainWithJanee
#FitMom #AlphaMom #FitnessInspiration #FitnessMotivation #PersonalTrainer #OnlineCoaching #EmpoweredWomenEmpower #GirlPower #StrongIsBeautiful #BePatient #SelfLove #Squat #AirSquat #BodyweightSquat

-----------------------------------
I bang on about a lot of things, mobility and moving well probably being the most prominent.


Because of that, I often give you little mobility drills or progressions for certain movements either on social media or through the information on my website.
Thats only part of the story though and truth is, these mobility drills are only supplementary for specific issues and needs.
They will help you gain the required range of motion if you lack it, but not the skill of the movement, which has to be acquired by actually doing the movement.
So, if you want a more comfortable and deeper squat, your going have to get down low and stay there... and i'm about to tell you how...
Head to my facebook for the rest of the post... I ran out of characters on instagram and I ain't made this an article yet.
Link here: https://www.facebook.com/AdamSavageStrength/
If you want to get started getting stronger and improving your squat with me in person, just drop me a message!
https://www.savagestrengthcoaching.co.uk/the-overhead-squat
Educating and empowering athletes and gym goers to achieve their performance and fitness goals through better movement and strength.
#SavageStrength #TeamSavage #Squat #Mobility #BodyweightSquat
#Movement #Skill #NorthShieldsPT

Creating external rotation torque, Squeezing your glutes and driving your knees out.

This allows for tension to ensure your knees are on the right track (staying in line with your feet)

All my squat information was learned/inspired via years of experience and the squat Bible written by @squat_university

#TrainWithJanee
#FitMom #AlphaMom #FitnessInspiration #FitnessMotivation #PersonalTrainer #OnlineCoaching #EmpoweredWomenEmpower #GirlPower #StrongIsBeautiful #BePatient #SelfLove #bodyweightsquat #exerciseEducation

Some simple free flow using movements from @gmbfitness 's Elements program.


I'm trying to get more creative with warm ups by picking a few different locomotive patterns and seeing how I can link them together without planning a sequence in advance.

I focused on opening up the front of my body as well as stretching out the back of my body with this flow, and included rolls to help prep my body for a tumbling session. 🥳

While many exercises require smart modifications in the third trimester of pregnancy, there are still so many possibilities when it comes to working out!⁠


That’s why we created our FREE 60+ At-Home Workouts, including 30+ bodyweight and dumbbell options for pre- and postnatal folks. Tap the link in bio 📲 @thegirlsgonestrong to download this resource!⁠

👩🏿‍⚕️👩🏻‍⚕️👩🏾‍⚕️ Note that you should always have clearance from your primary healthcare provider to engage in exercise during pregnancy. 👩🏼‍⚕️👩🏽‍⚕️👩‍⚕️⁠

In the meantime, check out this 30-minute, full-body dumbbell workout that’s perfectly suited for the third trimester of pregnancy. 🤰🏽🤰🏾🤰🏼🤰🏿🤰🏻⁠

Are you ready to give it a try? Here’s how it works:⁠

✅ Perform 6–8 offset goblet squats each side⁠
✅ Perform 12 dumbbell biceps curls⁠
✅ Perform 8–10 seated overhead presses⁠
✅ Perform 10–12 bodyweight hip thrusts⁠
✅ Perform 12 triceps kickbacks⁠

That’s one round. Aim to complete 3–5 rounds total, keeping good form at all times. Rest as needed between exercises and 60–90 seconds between circuits.⁠

💦 It’s totally OK to give yourself a little bit of extra rest if you need it!⁠

Take a second to hit that 🏷️ “save” button so you can get back to this post when you need it!⁠

And don’t forget to tap the link in our bio 📲 @thegirlsgonestrong to download our FREE 60+ At-Home Workouts resource! You get:⁠

💪🏾 15 At-Home Bodyweight Workouts⁠
💪🏽 15 At-Home Dumbbell Workouts⁠
💪🏼 9 Bodyweight-Only Workouts for Pregnant Women⁠
💪🏿 9 Dumbbell-Only Workouts for Pregnant Women⁠
💪🏻 10 Bodyweight-Only Workouts for Postpartum Women⁠
💪🏾 6 Dumbbell-Only Workouts for Postpartum Women⁠
💪🏽 3 6-Week Training Programs (Strength Gain, Fat Loss, New to Exercise)⁠
💪🏼 3 6-Week Training Programs for Pregnant Women⁠
💪🏿 3 6-Week Training Programs for Postpartum Women⁠

All absolutely FREE, no opt-in required! Feel free to use them yourself and/or with your clients and patients!

How to squat… Pilliar #3 Hips

Hip hinge


The squat starts with the hip hinge to engage the posterior chain (glutes & hamstrings) by pushing your hips backwards slightly and bringing your chest forward. Your bodyweight should be balanced over the middle of your feet. (the tripod pillar #2 )

Your hips are the power house. You should bend at the hips and bend your knees at the same time

All my squat information was learned/inspired via years of experience and the squat Bible written by @squat_university

#TrainWithJanee
#FitMom #AlphaMom #FitnessInspiration #FitnessMotivation #PersonalTrainer #OnlineCoaching #EmpoweredWomenEmpower #GirlPower #StrongIsBeautiful #BePatient #SelfLove #Squat #AirSquat #BodyweightSquat

20 Minute Early Postpartum Bodyweight Circuit⁠

You may not think of it this way, but you’re already doing a considerable amount of exercise in your daily activities now that you have a baby. 🤱🏿🤱🤱🏾🤱🏼🤱🏽⁠

Chances are you’re already... ⁠

✅ Squatting up and down off the toilet...⁠
✅ Lunging up and down the stairs...⁠
✅ Rowing the baby in and out of their crib...⁠
✅ Doing weighted carries with a baby carrier...⁠

All of this, along with gentle circuits like the one below, can help your return to a more structured exercise program.⁠

👩🏿‍⚕️👩🏻‍⚕️👩🏾‍⚕️ As always, you should have a thumbs up from your healthcare provider before returning to any type of exercise, even gentle bodyweight movements. 👩🏼‍⚕️👩🏽‍⚕️👩‍⚕️⁠

All set? Perform 10–15 reps of each of the exercises in the following circuit. ⁠

1️⃣ Connection Breath (supine or side-resting)⁠
2️⃣ Half-kneeling hip flexor stretch (complete all reps on both sides)⁠
3️⃣ Bodyweight squat⁠
4️⃣ Glute bridge⁠
5️⃣ Open book (complete all reps on both sides)⁠
6️⃣ Bird Dog (complete all reps on both sides)⁠
7️⃣ Clamshell (complete all reps on both sides)⁠

➡️ Make sure to perform the Connection Breath with each rep, and try inhaling on the easy part, exhaling on exertion and seeing how you feel. ⁠

➡️ Rest minimally between exercises and repeat this circuit for 1–2 rounds.⁠

Hit the “save” button 🏷️ so that you can come back to this workout when you’re ready to try it!⁠

Not postpartum yourself? Why not tag a new mother below — she’ll appreciate it!⁠

👇🏾👇🏿👇🏻👇🏼👇⁠

An old video but still a good reminder. Often people are unaware that their technique may not be correct with basic body weight exercises.

The SQUAT, so very often completed incorrectly. It's particularly important to be able to complete ANY body weight exercise correctly before implementing weight with the movement. #bodyweightexercises #correct movement #bodyweightsquat #Squat #airsquat

It’s probably no surprise to you that we squat to some extent every day.

For example, getting up and down off the toilet, so squats are definitely a functional, everyday movement worth practicing!
Perfect Your Form: Stand with your feet about hip-width apart (or a little wider) and toes pointed slightly to the outside. Place your hands behind your head to help you keep your chest and head up throughout. Bend your knees, reaching your hips back as though reaching your butt towards a chair. Keep your stomach pulled in the entire time! Bend your knees as far as you can while keeping your knees behind and in line with your toes. A great goal would be to reach a depth where your thighs are parallel to the ground. Reverse the movement to return to standing. I like to call the back position at the bottom of the squat "cat in heat back," if you know what I mean 😉

PRO TIP: Save this post so you can easily find it when you’re ready to work out!

#fitness #bodyweightsquat #squatform #reps #exercise #fitness #healthjourney #instagood #beautiful #beachlife #beachbod #beautifulform #squatsfordays #squatlife #fitnesscoach #fitwithcassandra #protip #fitnesstips
Summer is approaching!! Let us get your ride right!!
তালের বড়া
➖➖➖➖➖➖➖➖➖➖➖➖➖✔️
#botenea #couleurvegetale #couleurvegetale #marivalcoiffure #marivalcoiffurebiarritz #coiffeurbiarritz #coiffeurpaysbasque #lorealprofessionnel #lorealpro
Just finished with this very old board.
Cooking at Castle Hotel kitchen with #television !🍷🍝🐟🎥 cool!
Love these GF waffles but with this cookies and cream spread all warmed up is a total game changer!
HackUp is such an unpredictable and phenomenal kind of startups ✨
#hatzalah #hatzalahmiami #whelen #whelenengineering #strobesnmore #feniex #stl #lightsandsirens #emergency #emt #paramedic #paramediclife #jeep #wranger #markaritls @tdiner
Did you know Dental Assistant jobs are on the rise???

According to the U.S.
A New Chapter Awaits!!!

#rock #metal #grunge #music #studio #newchapter #punk #vedas #itsdiscotime #letsgetit
Greetings my people. There's been a little change on the issue of Sunday Live Show on Top TV where I'm going to be hosted this Sunday.
𝕿𝖍𝖊 𝕻𝖆𝖘𝖙 𝕹𝖊𝖛𝖊𝖗 𝕯𝖎𝖊𝖘! Dabi Holographic Stickers🔥🖤 Etsy Shop Link in bio!🥰
#GECQuest13 (*´﹃`*)

ian doesn't really know who are them ( ・´ー・`)..
#Sisterlocks Hairstyle When Done Professionally Protects Hair And Scalp From External Damages.
In the entire state? Seems plausible, but... Well... Okay. Sure.
And the school runs begins... RXW MM25. #rxwwatch #rxwtokyo #rxwmm25 #wristshot #wristshots #horology
- sson -

@ssonfearlessdesign
Redo för nya trenden.
#everydaysunday at #ponidivers during the July school hols w big smiles for first time snorkeling for some & fun dive groups all the way out from KB!
“Our Spices & Herbs”
Feedback hair plus
Ett av mina fina sponsorekipage har under helgen varit iväg till Rumänien och tävlat VM!💪🌟
Ben je fan van broeken met een hoge taille? Dan is deze broek wat voor jou!
🖤🖤 #theheifer