Bodyweight Squat
Bodyweight Squat builds your lower-body muscles that specifically activate muscles like the hamstrings, quadriceps, glutes, and calf muscles. Doing squats can help you prepare for other strength-training exercises like deadlifts.
INTERMEDIATE
Back Squat
Back Squat specifically targets the posterior chain — or the back of your body — including the lower back, glutes, and hamstrings. The quads and core are also engaged. Back Squat allows you to add weight quicker, which promotes strength and power.
Demonstration Video
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Target Muscles
Instructions
- Standing shoulder-width apart with your legs slightly straightened, place a loaded barbell on your back, holding it with a grip over your hand.
- Get down in a squat position, pushing your hips back and bending your knee. At the bottom of the knee bend, take a break, and then lift your hips, bringing you back to your starting position.
Tips
- Be sure to keep a tight middle.
- Don't let your heels come off the floor during the squat.
Alternative Exercises
Glute Bridges
A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.
Reverse Lunges
A lower-body strength exercise stepping backward into a lunge, emphasizing glutes, quads, and balance while reducing knee stress compared to forward lunges.
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