Description:
Bodyweight squats are a fundamental lower body exercise that targets the muscles of the legs, including the quadriceps, glutes, and hamstrings. This exercise is performed using only your body weight as resistance.
Benefits:
Bodyweight squats help to improve lower body strength, mobility, and endurance. They are a functional movement that mimics everyday activities, making them an essential exercise for overall fitness and health.
Profile:
| Equipment: | None |
| Type: | Bodyweight |
| Tempo: | 2-1-2-0 |
| Level: | Beginner |
Muscles:
Primary Muscles
- Quadriceps
Secondary Muscles
- Glutes
- Hamstrings
- Core
Classification:
| Utility: | Basic |
| Mechanics: | Compound |
| Force: | Push |
Instructions:
- Step 1: Stand with your feet shoulder-width apart and your toes slightly pointed out.
- Step 2: Keep your back straight, chest up, and core engaged.
- Step 3: Initiate the movement by pushing your hips back and down, as if you’re sitting back in a chair.
- Step 4: Lower yourself until your thighs are parallel to the ground or lower.
- Step 5: Drive through your heels to stand back up.
- Repeat the movement for the desired repetitions.
Common Mistakes:
- Rounding the lower back
- Leaning too far forward
- Knees caving in
- To avoid these mistakes, keep your core engaged, maintain a neutral spine, and keep your weight in your heels throughout the exercise.
Variations:
- Jump Squats
- Pistol Squats
- Sumo Squats
- Bulgarian Split Squats
- Goblet Squats
Links to each will be provided as they are added to the website.
Safety Tips:
- Always perform a proper warm-up before doing bodyweight squats.
- Maintain proper form throughout the movement to prevent injury.
- If you have any pain or discomfort, stop the exercise and speak with a trainer.
Additional Information:
Bodyweight squats are a versatile and effective way to build lower body strength and improve overall fitness. They can be performed anywhere, making them a convenient option for at-home or on-the-go workouts.
EXERCISES
