How to complete a Body Weight Squat

How to complete a Body Weight Squat Body Weight Squat’s Benefits


A bodyweight squat is a strength training exercise where you squat using your own body weight as resistance, without using any external weights or equipment. The basic form of the body weight squat involves standing with your feet shoulder-width apart and then lowering your body down as if you were sitting back into a chair, keeping your back straight and your weight balanced over your heels. The squat is performed by bending your knees and lowering your hips until your thighs are parallel to the floor or lower, and then returning to the starting position. Body weight squats are a functional movement that can improve balance, flexibility, and lower body strength.

The benefits of body weight squats include:

  1. Improved lower body strength: Body weight squats target the muscles in your legs, hips, and glutes, helping to build strength in these areas.
  2. Increased mobility and flexibility: Squats can help improve your range of motion and flexibility, especially in the hips, knees, and ankles.
  3. Better balance and stability: Performing body weight squats requires you to balance your weight and maintain stability, which can help improve your overall balance and stability.
  4. Enhanced athletic performance: Squats are a functional movement that can help improve your performance in activities that involve jumping, running, or sudden stops and starts.
  5. Improved posture: Squats can help correct imbalances in the muscles of your lower back and legs, which can improve your posture over time.
  6. Better calorie burn: Squats are a great way to increase your heart rate and burn calories, making them a great addition to a weight loss or fitness program.
  7. Increased cardiovascular fitness: Squats, especially when performed at a fast pace, can provide an effective cardiovascular workout that can help improve your overall cardiovascular fitness.


The negatives of body weight squats are relatively minor and include:

  1. Improper form: If not performed correctly, body weight squats can put unnecessary stress on the knees and lower back, leading to pain and injury.
  2. Limited resistance: Body weight squats rely solely on your own body weight as resistance, which may not be enough to challenge and strengthen certain muscle groups, especially for those who are already strong or fit.
  3. Requires good balance: Body weight squats require good balance and stability, which can be a challenge for those with balance problems or limited mobility.
  4. Boredom: Body weight squats, like any exercise performed repeatedly, can become monotonous, leading to a lack of motivation to continue.

That being said, these negatives can be minimized by making sure to practice proper form, gradually increasing difficulty, and incorporating other exercises to add variety to your workout routine. Additionally, if you have any concerns or pre-existing conditions, it is always best to consult with a medical professional before starting a new exercise program.


Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.