Bodyweight Squat

About this lesson

Bodyweight Squat: a beginner-friendly TRAINOVIX lesson with clear instructions, safe progressions and practical sport-focused guidance.

Focus on understanding the technique, moving with control and progressing at a comfortable pace. If you're unsure about an activity, ask a coach, PE teacher or qualified professional for help.

How to practise bodyweight squat

1. Stand behind a solid, stable chair and lightly hold the back for balance if needed.
2. Place your feet about hip- to shoulder-width apart and keep them flat.
3. Look forward and keep your back comfortably straight.
4. Bend your knees slowly and sit your hips back a little, as if starting to sit down.
5. Only go as low as feels comfortable and controlled.
6. Press through your feet and slowly stand tall again.

Helpful coaching tips

• Use a stable chair, wall or bench for support when useful.
• Keep repetitions smooth and controlled.
• Stop if you feel sharp pain.