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
Sumo Squat Swing
Sumo Squat Swing targets the inner thighs muscles and also provides muscular strength and endurance throughout the legs.
Demonstration Video
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Target Muscles
Instructions
- Stand with your feet wider than your shoulders, toes apart at a 20 to a 45-degree angle. Hold the kettlebell with both hands in front of your hips and bend your knees to lower into a shallow squat.
- Keeping your knees bent, push your hips back and then push them forward until your arms are at shoulder height. In one movement, reverse the movement to return to the starting position.
Tips
- Squeeze your glutes at the top of each rep.
- Start with the hips, not the knees.
- Keep your back straight throughout the movement.
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.
Single-Leg Hip Raise
Single-Leg Hip Raise increases the strength in your hips, glutes, and abs. It is also a good core exercise.
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