Primary Muscle Group: Legs
Secondary Muscle Group:
Equipment Needed: None
The Benefits of Bodyweight Squat
Bodyweight Squats are a great exercise for developing your lower body strength and stability and is one of the most common exercises done around the world for many reasons! Bodyweight squats are popular with so many people, regardless of age, gender or fitness goal because it hits your quadriceps, hamstrings, calves, glutes, and your core stability. Squats are a total body exercise movement that will help tone your legs and bum if the correct technique is used. Many runners also use bodyweight squat to help develop their legs and improve muscle endurance.
Technically speaking, the Bodyweight Squats are a very easy exercise to master and uses such large muscle groups it’s also a great calorie burner. They can be used part of a home workout, hotel room workout or even a drop set in a gym workout because they require absolutely no equipment, making them a convenient, yet effective exercise.
Squatting properly develops the strength of your spine, according to a study in the International Journal of Sports Medicine.
We think this exercise is important to get perfect shaped legs and therefore we included this in all of our Free Workout Plans and our Premium Workout Plans.
The Risks of doing Bodyweight Squat
When doing a bodyweight squat you need to be careful not to lean forward too much because this can lead to lower back pain. This usually happens because your upper body weight is not distributed properly when you are leaning too far forward and this applied too much pressure on your lower back. When squatting, keep your abdominal muscles tight and back straight so that you avoid any injuries.
Top Tip: you can also do some light abdominal exercises such as sit ups or crunches and this will help strengthen your core, meaning you are less likely to lean forward when squatting.
So before giving the Side Lunge a go, here's exactly how to do them without risking pain or injury.
How To Do Bodyweight Squat
1. Set your feet shoulder-width apart & your toes slightly pointing outwards.
2. Whilst keeping your abs tight, looking straight ahead and keeping your heels on the floor, slowly bend at the knees and drop your hips to lower your body.
3. At the bottom of the exercise pause for a second and push back up to the starting position, mirroring the descent.
For Perfect Technique
1. Keep your back straight and your abs tight.
2. Keep your heels on the ground and push back up through them when in the squat position.
3. Try to keep your body upright and don’t lean too far forward.
4. Your back should be as straight as possible, so try not to hunch your shoulders.
Once you have mastered the Bodyweight Squat exercise you can try alternative exercises that target the similar muscle groups such as;
Single Leg Squat
1. Start by standing on one leg with your foot pointing straight ahead and the knee of the other leg slightly bent OR you can rest this foot on a chair or platform.
2. You can have your arms extended in front of you for balance or kept at your sides.
3. Roll your shoulder blades back and keep your back straight.
4. Keep your weight cantered over the ball of your foot, your upper body erect, and your head facing forward.
5. Raise the non-supporting foot from the floor slightly or keep it resting on the chair of platform.
6. Lower to a squat position, keeping the knee of the supporting leg cantered over the ball of the foot.
7. Start with shallow squats and work your way closer to the ground as you get stronger.
1. Stand with your hands on the back of your head and your feet shoulder-width apart with your feet turned out slightly to open the hip joint.
2. Lower your body until your thighs are at a 90 degree angle and parallel to the floor.
3. Pause for a second at the bottom of the movement & then return to the starting position.
8. Lower to a squat position, keeping the knee of the supporting leg cantered over the ball of the foot.
9. Start with shallow squats and work your way closer to the ground as you get stronger.
The Bodyweight Squat Targets large muscle groups in your legs at unique angles, making it excellent options for building better shaped legs & burning body fat.