Athletics & Wellness
Grade 7
18 min
Bodyweight Basics — Squat, Push, Pull, Plank
Perform four foundational bodyweight movements with good form.
Tutorial Preview
1
What is Bodyweight Training?
Bodyweight training is a way to get stronger using just your own body for resistance. You don't need any special equipment! It's a great way to build a strong foundation for any sport or activity. Before you start, always get your body ready with a quick warm-up, like jogging in place or doing some jumping jacks for a minute.
2
The Squat (Lower Body)
Stand with your feet about shoulder-width apart, with your toes pointing slightly out. Keep your chest up and sit your hips back and down, like you're sitting in an invisible chair. Go as low as you comfortably can, then press through your feet to stand back up. A key safety tip is to keep your back straight and not let your knees cave inward.
3
The Push-Up (Pushing Strength)
Start in a high plank position with your hands under your shoulders. Lower your body until your chest is close to the floor, then push back up to the start. If that's too tricky, you can do the exact same movement with your knees on the floor. The most important thing is to keep your body in a straight line from your head to your heels or knees.
3 more steps in this tutorial
Sign up free to access the complete tutorial with worked examples and practice.
Sign Up Free to ContinueSample Practice Questions
Challenging
You have mastered the basic plank and can hold it with perfect form for 60 seconds. Which of these would be a logical next step to challenge your stability?
0.Try to hold it for 5 minutes, even if your form gets shaky.
1.Briefly lift one foot a few inches off the ground, keeping your hips level.
2.Close your eyes and hope for the best.
3.Stop doing planks and only do push-ups.
Challenging
Thinking about movements in daily life, which common activity is most similar to the movement pattern of a proper bodyweight squat?
0.Reaching for something on a high shelf.
1.Throwing a ball.
2.Climbing a ladder.
3.Sitting down into a chair and standing back up.
Easy
What is the main purpose of a "pull" exercise, like a bodyweight row?
0.To push things away from your body using your chest and triceps.
1.To improve your balance by standing on one leg.
2.To strengthen the muscles in your back and biceps by pulling towards your body.
3.To increase your flexibility by stretching your leg muscles.
Want to practice and check your answers?
Sign up to access all questions with instant feedback, explanations, and progress tracking.
Start Practicing FreeMore from Get Strong — Age-Appropriate Strength & Conditioning
Athletics & Wellness for other grades
Frequently asked questions
What grade level is "Bodyweight Basics — Squat, Push, Pull, Plank"?
Bodyweight Basics — Squat, Push, Pull, Plank is a Grade 7 Athletics & Wellness lesson on ExcelOS.
What will I learn in Bodyweight Basics — Squat, Push, Pull, Plank?
Perform four foundational bodyweight movements with good form.
Is "Bodyweight Basics — Squat, Push, Pull, Plank" free to practice?
Yes. You can read the tutorial preview for free, and signing up for a free ExcelOS account unlocks the full tutorial and all practice questions with instant feedback.
How many practice questions are included with Bodyweight Basics — Squat, Push, Pull, Plank?
This lesson includes 25 practice questions across multiple difficulty levels, each with instant feedback and explanations.