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Squats Bodyweight

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  Primary Muscle Group: Quadriceps

Muscle Groups Worked in This Exercise: Quadriceps and Glutes

Preparation: Stand with your hands on your hips, head and back straight up, feet a little more than shoulder width apart and knees slightly bent.

Breathing: Breath out on the contraction upward and breath back in on the way back down to the start position.

Execution: Begin the exercise movement by squatting down while maintaining a straight back, head and spine while you bend your knees and almost try and sit down. Your knees should reach almost 90 degrees as you pause at the bottom of the exercise movement. As you squat downward, extend your arms and hands outward in front of your body to help maintain your balance. Move back to the start position and repeat.

Here are a few suggested alternative exercises:

  • Ball Leg Lunge
  • Ball Lunge
  • Ball Wall Squat
  • Band Lunge
  • Band Lying Leg Extension
  • Band Squat
  • Band Standing Leg Extension
  • Barbell Bulgarian Split Squat
  • Barbell Lateral Lunge
  • Dead Lift
  • Dumbbell Dead Lift
  • Dumbbell Hack Squat
  • Dumbbell Lateral Lunge
  • Dumbbell Lunge
  • Dumbbell Lunge Crossover
  • Dumbbell Lunge Walking
  • Dumbbell Squat
  • Dumbbell Sumo Squat
  • Front Squat
  • Hack Front Squat
  • Hack Squat
  • Leg Press - Machine
  • Lunge - Barbell
  • Lunge - Smith Machine
  • Lunge Backward
  • Lunge Crossover
  • Lunge Diagonal
  • Lunge Forward
  • Squat - Barbell
  • PowerBlock Dumbbells