Bodyweight Squat

Setup

• Stand with the feet about shoulder width, toes turned slightly out.
• Hold the arms out in front for balance.

Execution

1. 1.Push the hips back and bend the knees to descend.
2. 2.Go as deep as you can while keeping the heels down and the back neutral.
3. 3.Drive through the whole foot back to standing.

Breathing

Inhale down, exhale up. In a Tabata set, keep breathing rhythmically rather than holding.

Form cues

• Knees track over the toes.
• Heels stay planted.
• Full depth every rep, even when the clock is running.

Common mistakes

• Letting the heels lift.
• Cutting the depth as the interval gets hard.
• Rounding the lower back at the bottom.