Full Squats
This is another calisthenics staple! Being able to get up off the floor without the assistance from your arms is important to survival and overall mobility!
Not only this, but the full range of motion will keep the tendons and ligaments of your ankles, hips, and knees strong and healthy for years to come.
Even after you get “too strong” for these, practice them infrequently so you don’t lose the strength for this movement. Your body will thank you for it.
Congratulations on achieving this bodyweight standard!
Standards
LEVEL 1: 2 Sets of 10
LEVEL 2: 2 Sets of 20
LEVEL 3: 2 Sets of 30
Do 2 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of the Regressions shown below.
Once you can do 2 Sets of 30 (Level 3) with GOOD FORM, you are ready to move on to a harder Squat variation.
Form Cues
You may be tempted to “bounce” out of the difficult bottom range. While you might be able to do more reps this way, this will only make you weaker. Aim to control every inch of the movement.
Some people bend heavily at the hips to make this exercise easier. Don’t make this mistake! Allow a slight forward lean, but squat with your entire lower body.
Your legs should be approximately shoulder width apart.
Your feet should point forward or slightly out. Don’t point them excessively out.
Try to keep your back neutral throughout the exercise. This means don’t arch or round your back. This may take some work if you’re not used to it, but you should make progress over time. Your lower back may round at the very bottom. This is usually fine.
Tighten your core and abs during the movement. You want to feel your body “hinge” at the hips.
Film yourself and watch back between sets
As we are building up progressively, it is okay for your knees to go over your toes. Doing this with an exercise we can competently handle will strengthen our joints in tandem with our muscles.
Tutorial
Stand in a safe area with your feet shoulder width apart.
Place your arms wherever they feel comfortable. Some extend their arms straight in front of them, and others place them across their chest.
Squat down slowly until your hamstrings are pressed against your calves and you are unable to descend any further.
Pause for 1 Second.
Slowly come back up.
Pause for 1 Second.
Repeat 3-6.
Progression & Regression
To make this exercise easier: Assisting yourself out of the bottom position - the hardest part - will make this exercise easier.
To make this exercise harder: Squatting with your feet less than shoulder width apart will make this exercise harder and lead you smoothly into the next step!