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What Is a Bodyweight Squat

Do you know what bodyweight squats are? If not, don’t worry. You’re not alone. Many people have never heard of this particular type of squat before. So many people don’t even realize that there is more than one type of squat. So what exactly is a bodyweight squat? And why should you be doing them? Keep reading to find out.

What Is a Bodyweight Squat?

A bodyweight squat is a type of squat that is performed without any weight. That’s right. You don’t need equipment to do this exercise. All you need is your body weight.

This makes bodyweight squats the perfect exercise for beginners. They are a great way to get started with squatting and to learn the proper form. Once you have mastered the bodyweight squat, you can move on to other types of squats, such as holding dumbbells or a barbell.

Benefits of Bodyweight Squats

There are many benefits to doing bodyweight squats. Here are just a few:

  • They strengthen your lower body muscles, including hamstrings, butt muscles and glutes.
  • They improve your balance and coordination.
  • They help to increase your flexibility.
  • They can be done anywhere, at any time.
  • The bodyweight squat is a versatile conditioning exercise that can be done with no equipment and in minimal space.
  • They are a great way to warm up your muscles before a workout.

How to Do a Bodyweight Squat Correctly

Now that you know what a bodyweight squat is and why you should be doing bodyweight squats correctly let’s take a look at how to proper squat form.

1. Start by standing position with your feet slightly wider.

2. Start in a squat position by pushing your hips and bending your knees. Keep your chest, back straight, and shoulder width to make your feet shoulder-width apart and brace abdominal muscles to engage the core.

3. Once your thighs are parallel to the ground, press back up to the starting position.

4. Repeat for the desired number of reps.

Remember to keep your form throughout the entire exercise. Do not let your knees cave in, and do not let your lower back round. 

Start with 2-3 sets of 10-12 reps and work your way up.

3 Common Bodyweight Squat Mistakes You Might Be Making

While bodyweight squats are relatively simple, people make a few common mistakes. Here are three of the most common mistakes people make when doing bodyweight squats.

1. Not squatting low enough: When you do not squat low enough, you are not getting the full benefit of the exercise. Make sure your thighs are parallel to the ground before pressing back up.

2. Letting your knees bend inward: You will want to keep your feet and knee positioning aligned throughout the exercise. By not letting your knees turn inward, you can help prevent any further pain or discomfort in your knee pain.

3. Rising on your toes: When you rise, you put unnecessary stress on your knees. Keep your weight on your heels throughout the exercise.

Bodyweight Squat Variations

If you want to make squat challenges, you can try a few variations.

Suspension squats: You can use a TRX, yoga strap, or any other type of suspension device to help you with this variation. The added instability will make the exercise more challenging.

Split squats : You can do this variation with one leg in front of the other or split both legs. This variation is excellent for working on your balance.

One-legged squats : You guessed it. This squat variation is performed with only one leg. You can use a chair, bench, or any other object to help you with balance.

Jumping squats : As the name suggests, this variation involves adding a jump at the end of the squat. This is a great way to add some cardio to your routine.

Who Should Avoid Doing Squats

There are a few people who should avoid doing squats. These include:

People with knee pain: If you have knee pain, you should avoid doing any squat. This includes bodyweight squats.

People with lower back pain: If you have any lower back pain, you should also avoid doing squats because squats can put a strain on your lower back.

Pregnant women: Women should avoid doing any squats because squats can strain their lower back and knees unnecessarily.

People with injuries: If you have any damage, you should avoid doing squats because squats can put unnecessary strain on your body.

How to Add Squats Into Your Workout Routine

If you want to add squats into your workout routine, there are a few ways you can do so.

You can do bodyweight squats as a standalone exercise.

You can add weight to your squats using a barbell, dumbbells, or kettlebells.

You can do squat variations such as split squats, single-leg squats, or jump squats.

You can add other exercises such as lunges, deadlifts, or step-ups to complement your squat routine.


Squats are a great way to tone your legs and improve your body stay in shape. However, it would be best to keep a few things in mind when doing squats, such as form, breathing, and depth.

If you want to add squats into your workout routine, there are a few ways you can do so. For example, you can do them as a standalone exercise or add other activities to complement your squat routine. Squats are an excellent way to improve your fitness and strength. 

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