Bodyweight Squats – What They Are and How They Work


bodyweight squats

Bodyweight squats are at the heart of any bodyweight training program. They not only burn your legs, they also work several other major muscle groups while doing right: Thighs, butt, hips, quads, abs. quadriceps, hamstrings, calves and back. The squat works out all these muscle groups and more! They are a fundamental exercise for bodyweight training and are a must in your workout arsenal.

Techniques That You Need To Kn

A man standing in a room

If you are new to bodyweight squats, here are a couple of techniques that you need to know and master: The first is the standard air squat, which uses a barbell or a pair of dumbbells to grab the barbell with the arms crossed over each other. Next, take one arm and place it on the opposite side from the one you are gripping the barbell with. Squat down like you are on a chair, but keep the barbell between the legs. Breathe in and release the air from your lungs as you squat down, making sure you keep your back straight throughout the entire workout. Start off slow, breathing deeply and repeating the above exercise.

Another important part of bodyweight squats is the forward lunge, which is performed by placing both feet firmly on the ground, then bending your knees. As you rise up, use your large muscles to extend your spine as far as possible and hold the position as long as you can. At the top of your extended lunge, bend your knees and return to the starting position. Repeat this process as many times as you can.

Add The Gluteus Pinch

A man holding a dog

You can add the gluteus pinch and lats push-ups into your bodyweight squats routine. The gluteus pinch is done by sitting flat on your back with your forearms placed against the leg of the machine that is bent at the knee. Lift your buttocks as high as you can and hold them for several seconds. Lower slowly into the original sitting position. When you return to the starting position, do the same thing but this time raise your heels higher than your hips. Do as much as you can and you will feel an incredible burn in your lower back and calves.

So What Constitutes “Boulder”?

The third exercise is a closed chain, or closed-chain movement. It is called the nakhlawi. The nakhlawi is performed by sitting with your feet hip distance apart and your knees bent. Breathe deeply, lift your upper body as high as you can and place your hands on the front of your thighs, about a foot in front of the toes. Make sure that you contract the transversus abdominis muscle for three seconds.

Summing Up

The last difference between bodyweight squats and the nakhlawi is that in bodyweight squats, you have to be in good form when squatting down. When doing the squat in bad form, you will not be able to maintain your balance and will likely fall on your butt. To make sure you do not fall, you should perform the squatting movement as if you were doing it on a flat surface. Perform squats in this manner two times and then do the squatting movement in good form three times before you assume the squat again.

Subscribe to our monthly Newsletter
Subscribe to our monthly Newsletter