Bodyweight squats can be performed at home with no equipment needed. If you find this exercise too difficult place a chair behind you so that you can sit back onto it after every rep

Primary Muscle(s):   Quadriceps, Gluteus maximus

Secondary Muscle(s): HamstringsGastrocnemius


Starting Position

  • Stand with your hands behind your head, chest out and elbows back
  • Brace your abdominals
  • Inhale deeply and slightly arch your back

Exercise Movement

  • Sit back at your hips and bend your knees to lower your body as far as you can without losing the natural arch of your spine
  • Knees travel in direction of toes
  • Now drive upwards by extending your hips and knees
  • Lead with your chest and drive through your heels on the way up
  • Breathe out as an erect stance is achieved
  • Repeat as necessary keeping the movement smooth and continuous
  • Keep your head up, elbows back, chest out and abdominals braced throughout the movement

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