Bodyweight Fitness Squats
Bodyweight Squat is using your body weight to do a squat. This routine strengthens the thighs. I think its good fitness but I like biking better since I have an indoor bike, I like to do that first then try this routine.
Here’s why it’s easy and effective:
- No equipment needed: You just use your own body weight as resistance, so you can do it anywhere.
- Targets multiple muscle groups: It works your glutes, hamstrings, quadriceps, and even engages your core for stability. This makes it a great “bang for your buck” exercise.
- Functional movement: Squatting is a fundamental human movement we do every day (sitting down, standing up, picking things up). Strengthening this movement helps with daily activities.
- Easy to modify: If a full squat is too challenging initially, you can start by squatting to a chair or bench, or even just doing a shallower squat. As you get stronger, you can go deeper.
How to do a Bodyweight Squat:
- Starting Position: Stand with your feet a little wider than hip-width apart, toes pointing slightly outward. Keep your chest up and shoulders back.
- Lowering: Imagine you’re about to sit down in a chair. Slowly bend your knees, pushing your hips back and down. Keep your back straight and your core engaged.
- Depth: Go as low as you comfortably can while maintaining good form. Aim for your thighs to be parallel to the floor, but don’t force it if you can’t reach that depth yet. Your knees should track over your toes, not collapse inward.
- Rising: Push through your heels to stand back up to the starting position, squeezing your glutes at the top.
Tips for Beginners:
- Focus on form: Prioritize correct form over how deep you can go or how many reps you do.
- Start small: Begin with 2-3 sets of 8-12 repetitions.
- Listen to your body: If you feel any pain, stop.
- Progression: As you get stronger, you can increase the number of reps, sets, or try variations like holding a light weight (like a water bottle or small book) or doing goblet squats.
Super cool fitness squats!
