Known as a bodyweight squat or an air squat, the most basic type of squat uses just your body weight for resistance. Variations of the squat can include weights, like barbells or dumbbells, resistance bands, or yoga balls.
Ideally, it’s a good idea to work with a trainer to help you with your form when learning a squat. When you begin, the pressure in the squat should be placed almost evenly through your feet. Sometimes this is called foot tripod.
Imagine a triangle on the sole of your foot, with pressure placed equally in three areas: on the front of the foot right behind the big toe, on the front of the foot behind the pinky toe, and on the heel.
To do a basic squat:
- Start with feet slightly wider than hip-width apart, toes turned slightly out.
- Keeping your chest up and out and the pressure even in your feet, engage your abdominals and shift your weight back into your heels as you push your hips back.
- Lower yourself into a squat until either your heels begin to lift off the floor, or until your torso begins to round or flex forward. Your depth should be determined by your form.
- Keep your chest out and core tight as you push through your heels to stand back up to your starting position. Squeeze your glutes at the top.
- Perform 10–15 reps. Work up to 3 sets.
Resource: Healthline https://www.healthline.com/health/exercise-fitness/squats-benefits#What-benefits-can-you-get-from-squat-variations
