Quick Answer
Bodyweight Skill Sequence is a beginner skill exercise that targets your abdominals and obliques. It uses only your bodyweight. Begin standing with feet shoulder-width apart.
Video Tutorial
How to Perform the Bodyweight Skill Sequence
- 1
Begin standing with feet shoulder-width apart.
- 2
Lower into a deep squat, keeping heels down and back straight.
- 3
Hold the squat briefly.
- 4
Place hands on the ground and step or jump back into a high plank position.
- 5
Hold the plank, maintaining a straight line from head to heels and engaging the core.
- 6
Step or jump feet back towards hands.
- 7
Rise back to the starting standing position.
- 8
Repeat the sequence smoothly.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Bodyweight Skill Sequence isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Bodyweight Skill Sequence work?
The Bodyweight Skill Sequence primarily works your abdominals and obliques. Secondary muscles include the glutes, quadriceps and shoulders.
What equipment do I need for the Bodyweight Skill Sequence?
The Bodyweight Skill Sequence needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Bodyweight Skill Sequence suitable for beginners?
Yes. The Bodyweight Skill Sequence is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Bodyweight Skill Sequence should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Bodyweight Skill Sequence every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and obliques more frequently, alternate harder and easier variations and keep overall weekly volume moderate.