VIDEO DEMO
Bodyweight VMO squat
Regression of VMO Squat
REGRESSION · HOW TO DO IT
Bodyweight VMO squat
These steps are written specifically for the Bodyweight VMO squat. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Bodyweight VMO squat. Keep resistance intentionally low so position—not load—is the challenge.
- 02Move the pattern
Keep your torso upright as you sit straight down and let both knees travel over the toes.
- 03Match the demand
Use this version to make the position repeatable before adding range, load, or speed.
- 04Finish with control
Reach the deepest steady position you can reverse, then stand without bouncing out of the bottom. Use a five-second descent.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
KNEES & QUADS / 03
Bodyweight VMO squat
Sets: 3–5 · Reps: 6–12
Bodyweight VMO squat is a regression of VMO Squat. Use the written card above for its exact setup and execution.
Long range: Long range means the target muscle is challenged as it reaches a longer position.
WHY IT EARNS A SPOT
Own the position,
then earn the load.
Heel elevation reduces ankle restriction and lets the knees travel forward, creating a deep, quad-biased squat with a clear eccentric into length.