Bodyweight Squat
How to Do It
Feet shoulder-width, toes slightly out. Brace the core, push the hips back and bend the knees, sitting down between the legs until the thighs reach at least parallel. Keep the heels flat, knees tracking over the toes, chest tall. Drive through the whole foot to stand, squeezing the glutes at the top.
Why It Works
Grooves the fundamental knee- and hip-flexion squat pattern, building quad and glute strength and joint coordination through a full range — the foundation for all loaded squatting and jumping.
Hockey Transfer
Builds the deep knee-bend posture and leg strength underlying the skating stance and push-off; mastering the pattern transfers to powerful, repeatable stride extension and a stable athletic base.
Coaching Cues
- "Sit between the legs"
- "knees out over the toes"
- "drive the floor away"
Common Mistakes
Heels lifting; knees caving inward; not reaching depth
Progression / Regression
3-sec eccentric tempo or goblet load
squat to a box for depth control
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
← Back to Exercise Library