Bodyweight Squat
The Bodyweight Squat is a fundamental exercise that helps you build strength and stability in your lower body. The great thing about this exercise is that you can do it anywhere without needing weights or other fitness equipment.
Execution
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1
Stand with your feet shoulder-width apart.
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2
Extend your arms in front of you for balance.
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3
Inhale and bend at your hips and knees to lower your hips down.
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4
Keep your back straight and your chest and shoulders up.
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5
Lower yourself until your thighs are parallel to the floor, or as low as is comfortable for you.
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6
Exhale and push yourself back up to the starting position.
Benefits
In addition to strengthening your lower body, the Bodyweight Squat also improves your balance, mobility, and coordination. It can help improve your posture and reduce the risk of injuries during daily activities.
Common Mistakes
- ! Leaning your upper body too far forward. Keep your chest up.
- ! Allowing your knees to cave too far inward or outward. Keep them aligned with your feet.
- ! Not lowering yourself far enough. Try to get your thighs parallel to the floor.
Key Muscles
This exercise primarily targets the quadriceps (front of the thighs), hamstrings (back of the thighs), glutes (gluteus maximus, medius, and minimus), and the muscles in your lower back.
Possible Alternatives
To increase the intensity, you can add variations such as the Jump Squat, in which you explosively jump upward from the lowest position, or the Squat Hold, in which you remain at the bottom of the squat position for a certain amount of time. For beginners, adding a chair behind you as a depth guide can help you master the technique.
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