Tenglow
Lower body
How to do the bodyweight squat
The bodyweight squat is a basic leg exercise where you sit your hips back and bend your knees, then stand up, mainly working the thighs and glutes.
How do you do it?
- Stand with your feet about shoulder-width apart, toes turned slightly out.
- Push your hips back and bend your knees as if sitting into a chair.
- Keep your chest up and your knees tracking over your toes.
- Lower to a depth you can control.
- Press through your whole foot to stand tall.
Breathing: Breathe in as you lower, and breathe out as you stand.
What are the common mistakes?
- Letting your knees cave inward. Think of pushing them out toward your little toes.
- Lifting your heels. Keep your weight across the whole foot and sit your hips back further.
How can I make it easier or harder?
Easier
Squat to a chair and stand
Harder
Pause at the bottom for two seconds
How does it work in Tenglow?
The bodyweight squat is a main-block move. The timer runs 30 to 45 seconds of work and 10 to 30 seconds of rest, and the app shows an easier and a harder option. No equipment needed.
Come up higher if your knees hurt, and stop if you feel sharp pain or lose your balance. This is general fitness information, not medical advice.
Questions about the bodyweight squat
How low should I squat?
Go as low as you can while keeping your heels down, your back neutral and your knees steady. For many people that is about thigh level to parallel. Deeper is not required. Pick a depth you can repeat with control and build from there.
Why do my knees hurt when I squat?
Common causes are knees falling inward, heels lifting, or going deeper than your body is ready for. Try a shorter range, push your knees out, and sit your hips back. If pain is sharp or persists, stop and skip the move.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).