Home > Exercise! > Essential Exercises  > Body Weight Squats

Fitness LogoFitness and Freebies

Positively Dedicated to your Fitness!

Body Weight Squats

Essential Exercise

The body weight squat is perhaps the best lower body exercise a person can do.

It basically works all the major muscle groups of the thighs, glutes and hamstrings. This exercise will firm up your legs and build strength to help you with everyday activities.

Important Note: If you have any knee, hip or ankle injuries or any other ailments that can cause discomfort or worsen any existing injuries, please do not perform this exercise without consulting a physician or fitness professional.

How to perform the Body Weight Squats:

  • Position your feet slightly wider then hip-width apart with your toes slightly turned out
  • Hold your hands out in front of you at shoulder height. This will counter balance your weight and help you keep your balance
  • Slowly and under control bend your knees and lower yourself down as far as you can without lifting your heels off the floor and then after a brief pause at the bottom push your weight back up until you are back at the starting position
  • Do 10 to 15 repetitions to finish one set before resting. You can repeat the set, but use your own discretion as to how much you can manage

Body Weight Squats

Ballet Body Squat

Ballet Body Squat Stand with your feet slightly more than shoulder width apart and knees and toes turned out. With hands on your hips and feet flat on the floor, slowly squat, making sure your knees don't go past your toes and keeping your back straight. When your thighs are nearly parrallel to the floor, pause and lift your heels. Slowly lower your heels and return to standing to complete the repetition. Work up to 25 reps.

Trainer tip: Hold on to a chair for balance if you need to.

See also: Squats, Jump Squats; Non-Lockout Squat; Plie Squat with Upright Row

Go Back!  Back to Essential Exercises | Back to Exercise!