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
Single-Leg Bench Squat
Single-Leg Bench Squat is an effective way to engage and strengthen your core. It also strengthens glutes, hamstrings, and quads.
Demonstration Video
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Target Muscles
Instructions
- Stand on one foot about six inches in front of a box or chair. The other leg should be off the floor. The arms should be fully extended in front of you.
- Squat down, pushing your hips back until you reach the box. Pause, then stand up and return to the starting position.
Tips
- Control your body as you squat to slowly sit down on the bench.
- Don't let your knee drop while squatting.
- Don't use excessive rocking to help you get up.
Alternative Exercises
Box Step Squat
Box Step Squat exercise has the ability to build strength and muscle hypertrophy. This squat helps to activate muscle groups across your lower body, including your hamstrings, glutes, spinal erectors, hip flexors, and lower back muscles.
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