Bodyweight Squats
Instructions And Video Plus
Three Ways To Make Them Harder

If you’re a beginner, bodyweight squats are a great way to tone your legs and buttocks. Squats work many other muscles in the body as well.

Here’s a video demonstration of this exercise.




No Equipment?
No Time?

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Exercise Methods

  1. Stand straight with your feet hip-width apart.
  2. Put your hands on your hips.
  3. Slowly begin to squat down as if you’re going to perch your bottom on the edge of a chair.
  4. Straighten back to the full standing position to complete the rep.
  5. Do 2-3 sets of 8-12 repetitions. Or do as many times as your exercise program tells you.

Things To Watch Out For

  • When you squat, try to go low until your knees are bent at a 90 degree angle.
  • Don’t let your knees go in front of your toes.
  • Keep your back straight and lean your body forward slightly when you squat.
  • Squeeze your buttocks when you return to your standing position.
  • Keep your ab tight throughout.
  • Breathe in when you squat down and breathe out when you come back up.

When this starts to feel easy, don’t keep doing the same motion. Make the exercise more challenging. That way, your body will keep getting stronger and you’ll get more and more in shape.

Let me show you three ways to make this exercise harder.

3 Ways You Can Make The Bodyweight Squats
More Challenging

1. Be A Skier

Imagine you’re a skier skiing on snow. After squatting down, don’t come back up. Just bob up and down like a skier, avoiding the bumps and bends on the snowy slope. Hold that position continuously for 10 to 60 seconds. Well … do it as long as your buttocks and leg muscles can take. And keep increasing the time until you can do that for 60 seconds straight.

2. Just Sit Down For A Bit

Another way to do this is not to bother pretending to be a skier. Instead just do the regular squat. But before standing back up, hold the lower position for 5 to 20 seconds. Keep in mind that at your lower position, you mustn’t relax your muscles and slump. You must keep the muscles contracted. So, staying in the squatting position means your muscles have to contract constantly for a prolonged period.

3. The Conventional Way

The simplest way and the way most people know to make the squat exercise more challenging is to hold weights. If you have dumbbells, just hold one in each hand at your side.

The two methods I mentioned above will work well to add intensity if you workout at home and you don’t have any exercise equipment.

But the thing is … dumbbells and barbells are not the only things you can use as weights. You don’t even need to use proper exercise equipment as such. A heavy backpack, basket, thick books, a suitcase, a bag full of sand, a sack of potatoes etc. can all work as weights. And if you just happen to have a fat cat nearby, she’ll do nicely. :-p

Anyway, I hope you have fun doing your bodyweight squats.

Good luck!

Recommended Resources

Sculpt A Beautiful YOU With This Simple 20-Minute Equipment-Free Workout System

Finding It Difficult To Perform The Squat Correctly? Check Out This Detailed Squat Techniques Tutorial.

Return from Bodyweight Squats to Home Weight Training For Women

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