Leg exercise - How to bodyweight squat, Fitness at home without equipment

The self-weight squat is a very good home fitness training movements, can exercise to the lower body of most muscle groups, because it is self-weight, for women will not thick legs, and can shape a good hip shape. For the fitness enthusiasts who are ready to advance, master the skills of the self-weight squat, for the weighted squat is a good foundation. Squat 50 times a day, for basic fitness shaping is helpful.

Self-weight squat overview

Target muscles: quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius).

Synergistic muscle groups: gluteus maximus, vastus medialis, biceps.

Stabilizing muscles: hamstrings, gastrocnemius

Movement properties: compound movement

Standard self-weight squat

Starting position

Stand with your feet shoulder-width apart. (Your knees and feet should be pointing in the same direction)

Place your arms in front of you for balance (or you can place them on your sides and lift them as you descend).

Movement execution

Keep your head steady, look ahead, torso upright, and inhale as you squat while bending your hips and knees, making sure to descend at least until your thighs are parallel to the floor. (If your arms are resting on your sides, then raise them in front of you as you descend to help you maintain your balance.)

Exhale as you return to the starting position. Repeat for the prescribed number of reps.

Special Tips

Keep your knees and feet pointing in the same direction, with your feet flat on the floor.

Keep your back straight, head facing forward and torso straight.

When you squat deeper, it's normal for your knees to go over your toes and not be too concerned.

Advanced: Dumbbell Squat