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
Plie Squat
Plie Squat strengthens the legs, glutes, and calves and increases the range of motion in your hips.
Demonstration Video
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Target Muscles
Instructions
- Start by standing with your heels pressed together, and your toes turned 45 degrees. Keep your hands on your hips for support.
- Move one leg hip-width apart, keeping the other in the same position, and lower yourself into a squat. Return to starting position.
Tips
- Don't let your knees drop while you squat.
- Don't let your heels lose contact with the floor while you squat.
- Do not bend your knees to start the squat. Instead, push your hips back to initiate the movement.
Alternative Exercises
Alternating Reverse Lunges
A lower-body strength exercise targeting the quads, glutes, and hamstrings, performed by stepping backward into successive lunges to build balance, stability, and unilateral leg strength.
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...
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