Bodyweight Squat

a.k.a. Prisoner Squat, Air Squat

Differentiation: Mechanics

This variation of a squat is unique. Here is how: you use your own body weight. Using body weight increases the overall endurance of your legs. This exercise is good for beginners who want to learn proper squat technique | and developing quadricep strength | because there is no risk of dropping any weight.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Stand with your feet about shoulder-width apart,

3) ...and your arms outstretched

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale while you bend your knees and push your hips back to lower your upper body toward the floor using a controlled movement.

3) ...until your upper and lower legs form a 90-degree angle

4) Hold this position for a count of one second.

5) Then, exhale while you slowly stand upright again, keeping your arms outstretched.

6) Focus on using your heels to drive your body weight up and not the front of your feet.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Be sure to use controlled movements even though the only resistance is your body weight. Quicker reps do not make the exercise more effective.

To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward. When you have lowered to the parallel position, look down to check to assure your knees are in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.

Keep your back flat.

Be sure to drive into the floor with your heels to avoid swaying forward onto your toes and complicating the movement. Imagine pushing straight up and do not lean forward - keep the weight on the heel of your feet.

Keep your head facing upward during the movement.

Keep your upper body vertical while executing this movement.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com.

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Tip

The lower you can go, the better.

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