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Squat
Muscles involved
When you consistently include bodyweight squats in your training routine, you will quickly notice improved lower-body strength and far better hip mobility. Relying solely on your own bodyweight allows you to build solid endurance in your glutes and quadriceps while protecting your joints from heavy mechanical stress. You will feel your lower body becoming much firmer, more stable, and functional both inside the gym and during everyday activities. Over time, practicing this movement helps active engagement in your glutes, shapes your legs, and gives you tighter control over your posture, delivering a total leg transformation without needing extra equipment.
How to do it
1. Stand with your feet wider than shoulder-width apart and toes pointing outwards, in a sumo position. 2. Keep your head and torso upright and inhale as you descend by bending your knees. 3. Lower until your thighs are parallel to the floor, with your arms in front of your thighs. 4. Hold the position for 2 seconds, exhale and return to the starting position, repeating the movement.
Equipment required
Muscles worked
Tips
- Keep your chest elevated and your back straight during the entire movement. - Your knee should not go past your toes when lowering. - Distribute the weight across your entire foot, especially on your heels.
Difficulty
PrincipianteSimilar exercises
Variations and complementary movements
