Bodyweight Stop Squat

Learn how to perform a stop squat perfectly with instructions and video by SHOCK Fitness Trainer, Ashley Steele.

How to Bodyweight Stop Squat

Primary Muscles: Legs,  Glutes

Exercise Families: Squat

Equipment: Bodyweight

Trainer: Ashley Steele


  1. Stand with the arms relaxed, feet positioned outside of shoulder-width, toes angled out about 20 to 30 degrees, shoulders blades pulled back, and spine and head in good posture.

  2. Push the hips back and down—allow the knees to bend naturally and the trunk to lean forward. Continue lowering the body, sinking into the squat as far as possible maintaining proper posture and balance.

  3. Stop and hold the down-position for approximately 2 seconds. Slowly begin to exhale, activate the core, and drive the feet through the floor to press the body to the starting position.

  4. The depth of your squat should be determined by the alignment of the spine. Lower the body until the crest of your pelvis (hip bone) presses against the top of the thigh (or as far as possible while maintaining proper posture and balance.) Be sure to keep your knees aligned with your feet (toes) throughout the squat.

  5. You should feel this working the glutes, hamstrings, thighs, and muscles surrounding the hips. 

Alternative Exercises:

Bodyweight Pulse Squat  Dumbbell Sit Squat

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