- How to win: Most squats over 60 days
- Started February 1 at 12:00AM
- Ended April 1 at 11:59PM
From the creator: Description
Body weight squats work your glutes, legs and core. Squats are a cornerstone of strength training and body weight resistance is a great place to start building strength.
Step-by-step
1.Stand with your legs just over shoulder width apart, toes pointing slighting outwards (left toes pointing to 11 o'clock and right toes pointing to 1 o'clock)
2.Either place your hands on your head or if you find it hard to keep your balance, hold them out parallel to the floor
3.Sit back as though sitting into a chair - breaking at the hips before bending the knees
4.Keep your back straight and lower yourself down until your thighs are at least parallel to the floor
5.You should try to get as low as you can
6.Do not allow your knees to go forward of your toes
7.At the bottom of the squat, push up through your heels and squeeze your glutes to return to starting position
8.This is one rep of the body weight squat
Progression tips
To make the most out of body weight squats, you should focus on achieving good form rather than high reps. Increasing the depth of the squat (how low you go down) will increase the resistance. Once you are able to do body weight squats, you can progress to weighted squats. If you struggle with the squatting movement, use a TRX to help you achieve the deep squat as it will take a little resistance off your legs and you can focus on movement.
