The Bodyweight Squat is one of the most well known exercises out there and as a result it's really important to have the right technique, especially as you start progressing this movement.

Squats activate a large range of muscles in the lower body including the glutes, hamstrings, quadriceps and calves. All of these muscles are vital for running to allow you to transfer power down and into your stride. This variation of a squat will also activate the muscles in your calves and help to improve your balance.

The first thing to think about when doing a squat is your foot position. To find out where your feet will naturally fall which is often the best position, you can simply jump in the air and land with a strong stance. Where your feet land is likely to be a good squatting position. We are looking for our feet to be just wider than hip width apart with our toes angled slightly outwards.

With your feet in position, stand tall with your arms crossed over your chest. Bend your knees to lower your bum towards the ground to about 90 degrees. Keep your head up, back flat, looking straight ahead and hold a strong core. Once in the squat position, pause for one second at the bottom and then push back up. On the upwards movement, engage the glutes and push up to your toes of both feet to involve the calf muscles. Hold for a second at the top, reset to your starting position and then repeat.

This exercise might test your balance so use a wall for balance until you master the movement.