Squats are a fundamental exercise that strengthens your legs, core, and improves overall fitness. They’re versatile and can be done anywhere, making them perfect for bodyweight training. Let’s dive into three practical examples of how to perform a proper squat, ensuring you get the most out of this powerful movement.
The basic bodyweight squat is ideal for beginners looking to build strength and improve their form. It requires no equipment and can be performed anywhere, making it a great starting point.
Stand with your feet shoulder-width apart and your toes pointing slightly outward. Engage your core and keep your chest up. As you start to lower your body, push your hips back as if you’re sitting in a chair. Bend your knees while keeping them aligned with your toes, ensuring they don’t cave inward. Lower yourself until your thighs are parallel to the ground or as low as you can comfortably go. Press through your heels to return to the starting position, straightening your legs and squeezing your glutes at the top.
Notes & Variations: If you struggle with balance, you can perform the squat near a wall or hold onto a sturdy surface for support. To increase the challenge, try adding a jump as you rise back up for a jump squat, which also boosts your cardiovascular workout.
The goblet squat is a fantastic way to add a weight element to your squat routine, helping to build strength and improve your squat form. It’s particularly useful for those transitioning from bodyweight squats to weighted exercises.
Begin by holding a dumbbell or kettlebell close to your chest with both hands, elbows pointed down. Stand with your feet shoulder-width apart. Just like in the basic squat, engage your core and keep your chest up. Lower your body by pushing your hips back and bending your knees. Aim to keep the weight close to your body as you squat down, going as low as comfortable while maintaining proper form. Press through your heels to stand back up, squeezing your glutes at the top.
Notes & Variations: If you don’t have weights, you can use a heavy book or a backpack filled with items. As you become more comfortable, gradually increase the weight to continue challenging yourself.
The single-leg squat, or pistol squat, is an advanced variation that builds strength and balance in each leg independently. This exercise is perfect for those looking to take their squats to the next level.
Start by standing on one leg, with your other leg extended in front of you. Keep your chest lifted and core engaged. Begin lowering your body by bending your standing leg while keeping your extended leg straight and off the ground. Aim to lower yourself as far as you can while maintaining balance and control, ideally until your thigh is parallel to the ground. Use your standing leg’s strength to push back up to the starting position.
Notes & Variations: If you find this too challenging, you can start by using a chair or bench behind you for support, sitting back onto it as you lower down. Alternatively, you can perform the movement with a slight assistance from your other leg by lightly touching the ground with your toes for balance.
By practicing these examples of how to perform a proper squat, you’ll not only enhance your strength but also engage multiple muscle groups effectively. Remember to focus on your form, and don’t hesitate to modify these exercises to suit your fitness level!