Squat without weight

Exercise overview

Primary muscle group: Legs

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 32

Description: Stand with your feet shoulder-width apart. Ensure your knees and feet point in the same direction. Extend your arms out in front of you for balance or keep them by your sides to raise as you descend. Keep your head up and torso upright. Inhale deeply. Begin your squat by simultaneously bending your hips and knees. Lower your body until your thighs are parallel with the floor. If your arms are by your sides, raise them in front of you as you descend to help maintain balance. Exhale as you push through your heels to return to the starting position. Repeat for the prescribed number of repetitions.

Exercise ID: 00361

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Proper Form: Keep your feet shoulder-width apart, your back straight, and chest up to avoid unnecessary strain on your back.
Depth is Key: Aim to squat as deeply as you can comfortably go. Ideally, your thighs should be parallel to the ground or lower if your mobility allows it.
Engage Your Core: Tighten your abdominal muscles throughout the movement to protect your lower back and improve balance.
Heels on the Ground: Ensure your heels remain flat on the ground when squatting, as this helps maintain stability and proper posture.
Knees in Line with Toes: Your knees should track in the same direction as your toes to avoid unnecessary stress on your joints.
Controlled Movements: Perform the squats in a slow and controlled manner to maximize muscle engagement and reduce the risk of injury.
Breath Control: Breathe in while lowering your body and breathe out while pushing back up to help maintain a steady rhythm and proper oxygen flow.
Focus Forward: Keep your gaze forward to maintain balance and ensure proper alignment of your spine.
Warm-Up: Always start with a warm-up to prepare your muscles and joints for the exercise, reducing the risk of injury.
Consistency: Practice regularly to improve strength, flexibility, and overall performance.

Exercise overview

Exercise tips and tricks

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