T.O.T.W – Bodyweight Squat

Welcome to Technique of the Week.

This week, we are looking at the basic exercises of the bodyweight squat and the push-ups the progressions you can work towards obviously depending on your level and at the end bottom of the blog there are sample workouts to try.

Warm up and dynamic stretching are essential before carrying out any type of exercise so make sure you do this before taking on any of these progressions. You can swot up on proper warm up and cool down routines and stretches by referring to here

The videos below show Pablo and Davie demonstrate various levels and variations of bodyweight squats.

Box Squat (for novices)

Bodyweight Squat

Bodyweight Squats common faults and corrections 

Split Squat 

Squat Jump 

Forward and Backward Lunge

Lunge Jumps

Cossack Squat

There are many ways to improve your squat a favourite of mine is the mobility drill called the squat to stand

Training bodyweight exercises such as these regularly are important to improve the strength and endurance of the legs. as its all done with your bodyweight you only need a bit of space to move in.

As always, if you have any questions about these exercises or any others, then please ping me an email.

to health, Happiness and “Strength for Life”


Davie McConnachie, creator of DMC Fitness and Dynamic Mind Conditioning, is an expert health and wellness coach, multi-award winning motivational speaker, award-winning gym owner, writer and published poet.

Athletically, Davie has competed nationally in MMA, Boxing and Thai Boxing, and internationally in kettlebell sport. Davie enjoyed the London Marathon, several half marathons and is a regular mountain trekker. 


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