Bodyweight squats done correctly are a functional exercise that benefits your joint and muscle health, as well as your posture. The squat exercise builds muscles of the entire lower body but not only that. In fact, it is one of the exercises that challenge most muscles in your body. In addition to the lower body muscles, it also targets your core muscles, e.g. internal and external obliques, abs, and glutes.
How To Do Bodyweight Squats Right – Step By Step
- Start with your feet slightly wider than hip-width apart, toes facing front.
- Drive your hips back—bending at the knees and ankles and pressing your knees slightly open.
- Sit into a squat position while still keeping your heels and toes on the ground, chest up, and shoulders back.
- You should feel the squat in your thighs and glutes.
- Pause with your knees over, but not beyond, your toes.
- Press into your heels and straighten your legs to return to a standing upright position.
What Are The Bodyweight Squat Modifications?
The squat exercise is so much more than just a great bottom workout. It is one of the most effective exercises. It targets the three major muscles of the lower body: the glutes, quads, and hamstrings but also other muscles in your core. Squats can also help improve balance and they keep your bones strong and healthy. If you for some reason want to do the squats more challenging or you have health issues but you still want to give squats a try, you can modify the squat exercise to fit your needs.
Below I list some of the modifications for your inspiration:
- Sumo Squat
- Jump Squat
- Dumbbell Front Squat
- Barbell Front Squat
- Sumo Squat Swing
- Resistance Band Thruster
