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.
BEGINNER
Bodyweight Bulgarian Split Squats
A unilateral lower-body exercise with the rear foot elevated, emphasizing quad and glute strength, balance, mobility, and stability through a deep single-leg squat pattern.
Demonstration Video
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Target Muscles
Instructions
- Stand with your back to the edge of the bench. Place the top of one leg on the bench behind you so you can stand on only one leg.
- Keeping your torso straight, squat down with your supporting leg until your back knee almost touches the floor.
- Exhale as you pass through the supporting leg to stand up. Repeat for the desired number of repetitions. Repeat the Bulgarian squat with the opposite leg.
Tips
- Keep your front knee and foot in line and look forward. Your knee should not move in front of your toes when you squat.
- Keep your torso straight and your back neutral throughout the exercise.
Alternative Exercises
Isometric-Explosive Bodyweight Jump Squat
Isometric-Explosive Bodyweight Jump Squat is a lower body exercise that increases strength, power, and endurance. This is also a good core exercise.
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