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Uptodate Reference Title
Basic bodyweight exercise guide: Squat and plank
Basic bodyweight exercise guide: Squat and plank
(A) Body weight squat:
The squat develops strength in the legs and torso. Stand with your feet about shoulder's width apart and slightly externally rotated. Maintain your weight on your heels or midfoot throughout the exercise. Keep your lower back flat; do not allow it to round or to extend excessively. Your knees should remain aligned with your ankles and legs throughout the motion (knees caving inward towards one another is a common problem). Descend until your hips come just below the level of your knees. If strength or mobility limitations prevent you from reaching this depth, begin with partial squats and gradually increase the depth over time. Once you can perform 15 squats with proper technique and full depth, make the exercise more challenging by holding a weight.
(B) Standard plank:
The basic plank develops torso (core) strength. Maintain a straight torso, not allowing your lower back to sag or your hips to elevate, throughout the exercise. Gradually increase the time you can hold the position.
