Exercises: Bodyweight Squats
Bodyweight squats are one of the most fundamental exercises in strength and conditioning training. They can be performed anywhere, without the need for equipment, and offer several benefits for health and athletic performance.
Exercise Execution
- Starting position: Stand with your feet shoulder-width apart and your toes turned slightly outward.
- Lowering: Bend your knees and push your hips back, as if you were going to sit in a chair. Keep your chest up and your spine neutral.
- Depth: Go down until your thighs are parallel to the floor or slightly lower, depending on your mobility.
- Step up: Push off the floor with your feet and extend your knees and hips to return to the starting position.
Benefits of Bodyweight Squats
- Strength Development : Works the main muscles of the legs and glutes, promoting more power and stability.
- Improved Mobility and Flexibility : Helps increase the range of motion in your hips, ankles, and knees.
- Stability and Balance : Activates the core and improves postural control.
- Injury Prevention : Strengthens joints and improves motor coordination.
- Improved Athletic Performance : Essential for athletes who need explosiveness and leg endurance.
Muscle Groups Involved
Main:
- Quadriceps (front of thigh)
- Glutes (gluteus maximus muscle)
- Hamstrings (back of thigh)
Secondary:
- Core (abdominals and lower back)
- Stabilizing muscles of the ankle and knee
- Adductors and abductors of the legs
The bodyweight squat is an excellent exercise for all levels of exercisers and can be progressively challenged through variations such as the single leg squat, deep squat or jump squat.
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Complete List of Exercises by Muscle Group
Legs and Glutes
- Bodyweight squat
- Sumo squat
- Squat jump
- I sink
- Alternating lunge
- Step-up
- Glute bridge
- Twin lift
- Leg press (equipment)
- Barbell squat
- Leg extension (equipment)
- Leg curls (equipment)
Core (Abdominals and Lower Back)
- Front plank
- Side plank
- Dynamic board
- Crunch abs
- Bicycle crunches
- V-up sit-ups
- Superman lumbars
- Russian twist
- Abdominal wheel crunches
- Leg lifts
- Medicine ball plank
Chest and Shoulders
- Traditional push-up
- Diamond flexion
- inclined flexion
- Declined flexion
- Dumbbell Shoulder Press
- Lateral shoulder raises
- Front shoulder raise
- Barbell bench press
- Dumbbell bench press
- Peck deck (equipment)
- Military development with bar
- Dumbbell Crucifix
Back and Arms
- Dumbbell Row
- Australian rowing
- High pull
- Dumbbell Bicep Curl
- Tricep dips
- Triceps extension
- Pull-up bar
- Rowing on the pulley
- Direct thread (equipment)
- Triceps rope (equipment)
