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 shoulders-width apart and slightly externally rotated. Keep your weight on your midfoot throughout the exercise. Keep your low back flat; do not allow it to round or to extend excessively. Your knees should remain aligned with your feet 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 full depth, begin with partial squats and gradually increase the depth over time. If balance is a concern, begin by squatting up and down from a chair. 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.