• You're all caught up!

How to Perform Body Weight Squats

author image Kimberly Caines
Kimberly Caines is a well traveled model, writer and licensed physical fitness trainer who was first published in 1997. Her work has appeared in the Dutch newspaper "De Overschiese Krant" and on various websites. Caines holds a degree in journalism from Mercurius College in Holland and is writing her first novel.
How to Perform Body Weight Squats
Body weight squats can strengthen your legs and buttocks. Photo Credit Ibrakovic/iStock/Getty Images

Often referred to as one of the best leg exercises, the squat is a compound exercise that effectively works your quadriceps, glutes, hamstrings and calves, and also engages your core. If you're new to squats, start by using only your body weight so you can learn proper form, which is essential for preventing injuries and getting optimal results.

Step 1

Position your feet just a little wider than shoulder-width apart, and then slightly turn your toes out.

Step 2

Face forward, let your arms hang by your sides and engage your core to stabilize your body. Imagine standing proud and tall with your shoulders pulled back and your chest forward while maintaining the natural arch of your back.

Step 3

Transfer your weight to your heels and slightly hinge forward at your hips while keeping your back straight. Wiggle your toes to make sure you are resting your body weight on the heels.

Step 4

Bend your knees directly over your feet and slowly lower your hips. Aim to bring your thighs as close to parallel to the floor as you can and pause one second. Mimic the motion you make when you sit on a chair. Avoid arching or rounding your back, and keep your torso upright. Really sit your buttocks back, and if desired, extend your arms forward to help keep your balance.

You Might Also Like

Step 5

Push through your heels and straighten your knees and hips to come back to the starting point. Squeeze your glutes at the top of the motion. Repeat this eight to 12 times in one set. Work your way up to two to three sets as you progress.

Related Searches

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media