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.
ADVANCED
Barbell Front Squat To Push Press
Barbell Front Squat to Push Press can help us to function better in our daily lives. The squat portion strengthens the quads, glutes, and core and the press part works the shoulders and back. This is also a great exercise to increase core strength and ability
Demonstration Video
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Target Muscles
Instructions
- Grab the bar at shoulder height, with an overhand grip slightly wider than shoulder-width apart. Rotate your elbows under the bar so that your palms are facing up and the bar is resting on your shoulders.
- Release the bar, step back and place your feet a little wider than shoulder-width apart.
- Keeping your core tight and your chest high, squat low, balancing your body weight on your midfoot. Once you reach the bottom point, pause and then quickly return to the starting position.
- When standing, press the barbell hard over your head, using the momentum generated to help fully extend your arms. Hold the stationary barbell above your head, then slowly lower the weight back to the starting position.
Tips
- Try not to round your back or lean forward at the torso. Instead, keep your back straight throughout the movement.
- Be careful to choose the right weight for your fitness level.
Alternative Exercises
Bodyweight Walking Lunge
Bodyweight Walking Lunge strengthens the leg muscles as well as the core, hips, and glutes. It helps to increase flexibility and loosen up your hips and hamstrings. This can help improve posture and balance, which can be beneficial to athletes, casual exer...
Swiss Ball Plank Leg Lift
Swiss Ball Plank Leg Lift targets your core and upper body, emphasizing the triceps, chest, and shoulders. The leg lift component of the movement improves stability throughout the glutes and hamstrings.
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