3×/week8 weeks
Bodyweight Anywhere 3×
No gym needed: bodyweight and a resistance band, three times a week.
BeginnerGeneral fitness45 min
QuadsBeginnerCompound
Bodyweight Squat
Squat with your own bodyweight.
Benefits
- Learn the squat anywhere
- Warm-up for heavier squats
How to do it
- Arms forward for balance
- Sit back and down
- Stand up fully
Common mistakes
- Heels lifting
- Knees caving in
Starting prescription
- sets
- 3
- reps
- 15–20
- Rest
- 60 s
- Reps in reserve
- 3
Safety and limitations
- Knee · Modify
With a severe knee limitation: lighter load, shorter range, stop if it hurts.
Alternatives
Similar
Easier
Harder
Programs that use it
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