Strength · Level 1
Bodyweight squat
Hip and knee bend keeping the torso stable and heels down.
- Suggested dose
- 3 × 15 rep · 45s rest
- Equipment
- No equipment
- Works
- Quadriceps, Glutes, Adductors
- Pattern
- Squat
How to do it
- Feet shoulder-width apart, toes slightly out.
- Push your hips back and down as if sitting, arms in front.
- Lower until your thighs are parallel to the floor (or as far as you control).
- Push the floor away to stand, squeezing your glutes at the top.
Key points
- Knees tracking over the feet
- Weight spread over the whole foot
Common mistakes
- Knees caving together
- Heels lifting off
- Rounded back
Why it helps your tennis
Foundation for low stances and leg drive on the serve.
Source: Complete Conditioning for Tennis, ch. 8
Related exercises
- Goblet squatSquat holding a weight against your chest; teaches you to go down with an upright torso.
- Lateral lungeWide step to the side bending one leg and keeping the other straight.
- Step-upStep up onto a stable step or chair pushing through the top leg.
- Wall sitBack against the wall with knees at 90° (or less), hold.