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Bodyweight squat
Use this unloaded squat to find a stance you can repeat under a bar. Your whole foot should stay planted as the hips descend between the heels.
- Level
- Start
- Equipment
- No equipment
- Measure
- reps
- Tempo
- 2-1-1-0 (down, pause, up, pause)
quadsgluteshamstringscore
Technique
- Turn your toes out a little and reach your arms forwards for balance.
- Bend hips and knees together. Stand back up from the deepest position you can control.
Common mistakes
- If your heels lift, shorten the descent and adjust your stance before going deeper.
The 3D model is in Pro
More plans, custom workouts and 3D are included in Pro. Your starter plan stays free.
- 3D model of every exercise: rotate the camera and inspect the movement
- Working muscles highlighted on the model in every phase
- All progression paths with sets, targets and rest
- Training log, level passes, records and charts
- Web app on your phone and computer
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