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
Figure Four Squats
Figure Four Squats is an excellent squats variation that primarily targets your glutes, hamstrings, quads, and core. This is also a great workout to enhance balance and coordination.
Demonstration Video
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Target Muscles
Instructions
- Stand on one leg and cross the other ankle over the supporting leg above the knee.
- Bring your hips back and bend your supporting leg into a squat. Stretch your arms in front of you as you lower. Return to a standing position.
Tips
- Try not to start the squat by pushing your knee forward; push your hips back first.
- Do not let the knee of the supporting leg bend inward.
- Don't let the heel of your foot lose contact with the ground while squatting.
Alternative Exercises
Plank w Single Leg Raises
A stability-focused plank variation lifting one leg at a time to increase core engagement, glute activation, and balance demands.
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