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