Basic Bodyweight Squat Checklist
Created by Cheli
Step-by-step guide to performing a correct bodyweight squat for beginners.
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Checklist Items (8)
Stand with feet shoulder-width apart
Place feet about shoulder-width apart, toes slightly outward.
Engage core and keep chest up
Tighten abdominal muscles, look forward, keep chest lifted.
Initiate movement by pushing hips back
Begin by moving hips backward as if sitting into a chair.
Bend knees to lower body
Allow knees to bend while keeping them aligned with toes, lower until thighs are parallel to floor or as far as comfortable.
Maintain weight on heels
Keep weight distributed through heels, not toes.
Pause briefly at bottom
Hold the lowest position for a moment to ensure control.
Drive through heels to stand up
Push through heels, extend hips and knees to return to starting position.
Repeat for desired repetitions
Perform the movement smoothly, maintaining form throughout each rep.