– Alright so the body weight squat. For the bodyweight squat we’re gonna start with our feet about hip-width apart. So that means basically find your hips, and your feet should be
about that wide apart. Some people squat a little wider, some people squat a little closer. You probably won’t wanna
be all the way in here, or all the way out here, but your hip-width is
a good place to start. For feet positioning, you want your feet to be
about five to 15 degrees. You don’t wanna be all the way out here, you don’t need to be
exactly zero degrees either. So, somewhere around there,
doesn’t need to be exact. I like to put mine around five and seven, I think this would be, that’s just what I found is best for me. We’re gonna start out with hands in front of you, entire body tight, and then push your butt back then bend your knees and come down, and stand up. And that’s gonna be your bodyweight squat. Let’s show it from the side. So, hands out in front, butt back come down, and stand up. Now with this, there’s a few things that we wanna think about. The first thing is where your weight is. You wanna keep your weight on your heels and the balls of your feet. You wanna keep your weight
completely off of your toes. So when I come down, I should be able to have my
toes wiggling the entire time, and up off the ground. You don’t need to, but, you
should be able to have that, because there’s no weight on them at all. If you do have weight on your toes, what happens is you come forward and you end up with this kinda squat, and that’s where you’re
gonna hurt your knees. That puts a lot of bad
pressure on your knees. So if you keep your weight on the balls of your feet and your heels it prevents a lot of that pressure that can build up on your knees. So, along with the weight
on the balls of your feet and your heels, what we’re gonna wanna do, is we’re gonna wanna keep our knees, in kind of an outward position. And by that I mean we want
our knee tracking to follow the outside shoelace of our shoes. So when I come down, my
knees actually line up here with the outside of the
shoelaces on my shoes. When I come up, from my squat, my knees stay in that position. So I come down, they
don’t come in like this, and come back up. They stay in this out position. And when I come down, they
don’t come in like this. When your knees come in like this, that also puts a lot of pressure on them. You wanna keep your knees
out the entire time. Your knees’ positioning, if you find you come up
onto your toes, and this. We’re definitely gonna wanna scale it back to an easier level, because that’s where
people hurt their knees. So, come down, weight on the
balls of your feet, your heels, knees on the outside
bit of your shoelaces. We come down. So for the depth of the squat, we’re gonna want to go
to at least parallel. And by parallel, I mean we come down here. You want your hip joint
to be below your knee. I personally squat all the
way down, as far as I can. But as long as your hitting
this parallel, you’re good. So you don’t want to
be squatting like this. You actually wanna hit
that parallel level, and come back up. Another thing to do, is you wanna keep your
chest up the entire time. So when I’m squatting, I don’t
want my chest to come forward and around like this. I wanna keep my chest up, everything in here and my core tight, and come down. If you’re struggling with
keeping your chest up, I’ve found that holding
an object, kind of here, will really help me keep my chest up. Grab a weight here, and show
you if I hold this up here, this makes it harder because it’s weight, but you can just hold a basketball, and it’ll have the same effect. So hold it here, come down, and stand up, because if I round forward, it actually will fall out of my hands. Especially if it’s like
a ball or something. Even just holding onto
something like a weight can help you keep your chest up. To kinda recap all of that, you’re gonna stand with
our feet hip-width apart, 5 to fifteen degree angle,
arms up in front of us, butt back, weight on our
heels, balls of our feet, come down, bend our knees, make sure they stay on the
outside of our shoelaces hit parallel, and stand back up. And that’s it.