Bodyweight squat

Before you start

• No equipment

Hover or tap a muscle to light up only that one.

Do

Tap one to see it marked on the body.

• Feet shoulder width, toes turned out a littleTrainer cue: Stance

  Turn your toes out about 15 to 30 degrees. That gives your hips room to sink down between your legs.

• Start by pushing your hips backTrainer cue: Hips back

  Like reaching back for a chair that is a little too far away. Hips and knees bend at the same time.

• Chest up, back flatTrainer cue: Neutral spine

  Leaning forward is normal. Rounding is not. Keep your eyes on a spot a few meters ahead.

• Knees point the same way as your toesTrainer cue: Knees out

  Imagine spreading the floor apart with your feet. Knees travel over your second and third toes.

• Keep the whole foot on the floorTrainer cue: Tripod foot

  Press through three points: big toe, little toe, and heel. Your heel never leaves the floor.

Don't

Tap one to watch the mistake. The green shadow shows where you should be.

• Heels lift off the floorTrainers call it: Heel rise

  What it looks likeYour weight rolls onto your toes and your knees shoot far past them.

  Why it mattersPuts extra stress on your knees and makes you lose balance.

  FixSit your hips back more and keep pressure on your heels. Wiggle your toes at the bottom to check.

• Knees cave inwardTrainers call it: Knee valgus

  What it looks likeYour knees drift toward each other, often on the way up.

  Why it mattersTwists the knee and strains the ligament on the inside of the knee.

  FixPush your knees out so they track over your second and third toes.

• Lower back rounds at the bottomTrainers call it: Butt wink

  What it looks likeAt the deepest point your pelvis tucks under and your lower back curls.

  Why it mattersLoads your spine while it is rounded, which is how back strains happen.

  FixStop just above the depth where it starts. Brace your stomach before you go down.

• Chest drops toward your kneesTrainers call it: Good-morning squat

  What it looks likeYour torso folds forward and your eyes go to the floor.

  Why it mattersTakes the work away from your legs and puts it on your lower back.

  FixKeep your chest proud and eyes forward. On the way up, lead with your chest.

• Bouncing out of the bottomTrainers call it: Dive bombing

  What it looks likeYou drop fast and spring back up on momentum.

  Why it mattersYour joints absorb the impact instead of your muscles doing the work.

  FixTake 2 seconds on the way down, pause briefly, then stand up.