# Bodyweight Squat

The unloaded squat — arms reach forward as a counterbalance while the hips
sit down between the heels. The pattern every loaded squat is built on.

- **Category:** Warm-up and main circuit
- **Type:** Bodyweight squat
- **Targets:** Quadriceps, glutes, mobility
- **Prescription:** 3 × 15–20, or 10 slow reps as a warm-up
- **Defaults:** 3 × 15 bodyweight

## Setup

Stand with feet shoulder-width, toes slightly turned out, arms relaxed at
your sides.

## Execution

1. Reach the arms forward as the hips sit down and back.
2. Descend as deep as comfortable — thighs at least parallel — heels flat.
3. Stand back up tall and let the arms drop.

## Cues

- Knees track over the toes the whole way down and up.
- Chest up; the arms reaching forward keep you from tipping.
- Slow down — a three-second descent teaches control.

## Common Mistakes

- Heels lifting at the bottom.
- Knees diving inward.
- Shallow, quick bouncing instead of full, controlled reps.

## Progression

Slow the tempo, pause at the bottom, then load the pattern with the
Goblet Squat.
