Stand tall and tight with your ribs stacked directly over your hips. Plant your feet firmly on the ground, somewhere between hip and shoulder width, with your toes pointing slightly out. Reach your arms out in front of you as you reach your hips back, spreading the floor between your feet like you're stretching plastic wrap. Go as low as you can without losing the tension between your feet or your neutral spine. Drive your heels and mid-foot into the ground to return to your standing position. When checking your form, make sure your knees are lining up behind your second and third toes, rather than letting them drop inside your big toes or fall forward in front of your toes. Keep your entire foot on the ground, including your heels. Keep your spine neutral throughout the movement, not allowing your upper back to round forward or your lower back to arch or tuck at the bottom of the squat.
Bodyweight Squats squat thrust
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Stand tall and tight with your ribs stacked directly over your hips. Plant your feet firmly on the ground, somewhere between hip and shoulder width, with your toes pointing slightly out. Reach your arms out in front of you as you reach your hips back, spreading the floor between your feet like you're stretching plastic wrap. Go as low as you can without losing the tension between your feet or your neutral spine. Drive your heels and mid-foot into the ground to return to your standing position. When checking your form, make sure your knees are lining up behind your second and third toes, rather than letting them drop inside your big toes or fall forward in front of your toes. Keep your entire foot on the ground, including your heels. Keep your spine neutral throughout the movement, not allowing your upper back to round forward or your lower back to arch or tuck at the bottom of the squat.
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