Complete Bodyweight Squats Exercise Guide
Learn everything about Bodyweight Squats exercise including proper form, muscles worked, benefits, variations, alternatives, and common mistakes to avoid.
Muscles Worked & Equipment
Primary Muscles
Secondary Muscles
Equipment Needed
Muscle Categories
Introduction
1.
They work your thighs, glutes (buttocks), and core (middle body).
2.
You don't need any special equipment – just your own body weight!
3.
Squats are good for people of all fitness levels, from beginners to advanced athletes.
4.
They improve your overall strength and how long you can exercise without getting tired (endurance).
5.
Regular squats make everyday movements easier. This is called 'functional strength'. For example, it's easier to get up from a chair or lift heavy objects.
6.
Squats help improve your balance, making you less likely to fall.
7.
Doing squats regularly improves your overall health and fitness.
8.
To do a squat, stand with your feet shoulder-width apart.
9.
Keep your back straight and chest up.
10.
Slowly bend your knees and lower your hips as if you're sitting in a chair.
11.
Make sure your knees stay in line with your toes.
12.
Go down as far as you comfortably can, then push back up to standing.
13.
Start with a few squats and gradually increase the number as you get stronger.
14.
Listen to your body and stop if you feel any pain.
Zylo AI
Free Calorie
Counter
App
What are the benefits of bodyweight squats?
1.
They make your leg muscles, glutes (buttocks), and core (middle) muscles stronger. This helps you lift things and move around more easily.
2.
Doing squats regularly makes you more flexible, especially in your hips and knees. This can help prevent injuries and make everyday movements easier.
3.
Squats improve your balance and coordination. This is helpful for staying steady on your feet and preventing falls.
4.
You don't need any special equipment to do bodyweight squats. You can do them anywhere, anytime!
5.
Squats are a functional exercise, meaning they help you with everyday actions like getting up from a chair or carrying groceries. They make these tasks easier and less tiring.
How to do bodyweight squats?
1.
Engage Your Core: Tighten your stomach muscles. This helps keep your back straight and protects your spine.
2.
Start the Squat: Bend your knees and push your hips back, like you're going to sit in a chair.
3.
Go Down: Lower yourself until your thighs are even with the ground, or as low as you can comfortably go.
4.
Push Up: Straighten your legs by pushing through your heels to stand back up.