Game version
Squat mirror: a partner watches your heels, knees and chest and shares one thing they liked. Swap.
Bodyweight Squat Pattern
Learn the body-weight squat with heels down, knees over toes and chest up. The base of lower-body strength.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Feet shoulder-width, toes slightly out.
Core: To parallel. Form first.
- Ages
- 9 to 14
- Time
- 8 min
- Players
- Just you
- Space
- Small room
- Bring
- None
- Level · skill
- Developing · Blocking
The steps
How it works
- Feet shoulder-width, toes slightly out.
- Push hips back and bend the knees, keeping heels flat.
- Go as low as you can with a flat back, then stand up.
- Do 3 sets of 8 to 10, slowly.
Coaching point
Knees follow the toes.
Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (to a chair), Core (to parallel), More (add a slow count at the bottom). Form first.
Story
You are a spring with strong legs.
My best
Beat your own count
Form first. Only your own number counts: today against last time.
Practice makes progress
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