Complete Bodyweight Supported Squats Exercise Guide
Learn everything about Bodyweight Supported 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.
These squats use extra support, making them perfect for beginners, people recovering from injuries, or anyone who wants to improve their squat form.
2.
The support helps you do squats correctly, reducing the chance of getting hurt.
3.
You'll work your thighs, hips, and buttocks (glutes) effectively.
4.
This exercise is easy to do at home or at the gym, and you can adjust it to match your fitness level.
5.
Using a chair or table for support allows you to focus on the proper squatting motion without the full weight of your body putting pressure on your joints.
6.
Start by standing with your back against the support. Slowly lower yourself as if sitting in a chair, keeping your back straight. Pause, then push back up to standing.
7.
You can control how low you go, making it easier or harder as you get stronger.
8.
As you get stronger, you can gradually reduce the amount of support you use, eventually working towards regular bodyweight squats.
9.
Remember to listen to your body and stop if you feel any pain. If you are unsure about the correct form, consider working with a fitness professional.
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What are the benefits of Bodyweight Supported Squats?
1.
They make your leg and buttock muscles stronger. Using your own body weight as resistance works your thighs, glutes (buttocks), and hips effectively, building strength and tone.
2.
They help you balance better. Because you're supported, you can focus on doing the squat correctly. This improves your overall balance and stability.
3.
They're safer for your body. The support reduces stress on your joints, making them a good choice for beginners or people with joint problems. This lowers your risk of getting hurt.
4.
They improve your flexibility. Doing these squats regularly can make your hips and thighs more flexible and easier to move.
5.
They're easy to do anywhere. You don't need any special equipment. You can do them at home or at the gym, making them very convenient.
How to do Bodyweight Supported Squats?
1.
Good Grip: Hold the support firmly with straight arms. This helps you stay steady as you squat.
2.
Core Engagement: Tighten your stomach muscles. This keeps your back straight and protects your spine.
3.
Going Down: Slowly bend your knees and hips, like you're sitting in a chair. Keep your chest up and your back straight. Don't let your knees go past your toes.
4.
How Low Can You Go?: Squat down until your thighs are even with the ground, or as far as you can comfortably go. Don't force it!
5.
Standing Up: Push through your heels to stand back up straight. Use the support to help you balance if needed.
6.
Knee Alignment: Always try to keep your knees pointing in the same direction as your toes. This is important to avoid knee pain.
Common Bodyweight Supported Squats variations
1.
Dumbbell Supported Squats: Holding dumbbells helps you build stronger leg muscles (quads, hamstrings, glutes). The weights also help with balance, so it's good for all fitness levels.
2.
Narrow Squats: Standing with your feet closer together makes your quads work harder. This is a good way to strengthen your legs and make your hips and knees more flexible.
3.
Paused Goblet Squats: Holding a weight close to your chest and pausing at the bottom of the squat really challenges your muscles. It improves your balance and makes your legs stronger and more flexible.
4.
Different squat variations target similar muscles but in slightly different ways.