Bodyweight Squat Variations

The bodyweight squat is a lower body strengthening exercise that can be performed virtually anywhere with no equipment and limited space. It’s a highly functional movement working all the major muscles of the legs.

Perform exercise moves safely and effectively with Traveling Trainers exercise database, which includes top tips from Traveling Trainers fitness experts, video demonstrations, and a step by step guides.

*MEDICAL DISCLAIMER: Always consult your physician before beginning any exercise program.

How to perform the Bodyweight Squat:

  1. Set your feet shoulder-width apart, toes slightly turned out. Pull in your lower abs, and keep your eyes forward.Hold your arms out in front of you. Keep them straight, palms facing down, bent at elbow.
  2. Slowly bend at the knees and drop your hips to lower your body. Keep your heels flat on the floor. Push you butt back, as if you’re sitting in a chair.Depending on your limb length, flexibility, and hip joints, your knees may naturally go over your feet as you squat.
  3. At the bottom of the exercise pause for a moment and strongly push back up to the starting position, mirroring the descent.(HOLD BETWEEN 1 Second & ½ Second, or what you’re able to perform)
  4. Repeat for desired number of reps. If you are UNABLE to perform a FULL squat, simply follow the same instructions as before – only this time, bend to a 45° angle.

Bodyweight Squat HOLD Variation:

Lowering into a Squat for longer periods of time will strengthen muscles and endurance for future workouts – improving stability overtime.

This move is similar to the previous bodyweight squat, however things begin to differ a bit once you reach the bottom of the squat motion. Instead of returning to standing position soon after squat, sink into the squat and HOLD as long as your body will allow.

(30, 45 and 60 seconds at a time.)

*Notes: To counter balance your weight hold your arms out in front of you at shoulder height.

Keep your back as straight as possible throughout the lift to avoid strain or injury.

  • Take intermittent rest periods
  • Stay hydrated
  • Keep a towel to cool/dry off during workout