Build Your Legs With Bodyweight Squat Variations

When it comes to equipment-free exercise options, bodyweight squats or some variation of them make it into just about every bodyweight workout program.

What are some bodyweight lower body exercise options? Squat and some variation of them obvious weather you want to gain weight or has the opposite goal. This exercise helps to build strong lower body.

Followings are top five variation of squat including regular squat, you can do at your home or in the gym.

Mastering on Regular Squat

Bend through your knees with the bar on your back until your hips come lower than parallel. Once your hip joint is lower than your knee joint you Squat up again.

It should be simple, right? Check out the video for a detailed primer on exactly how to perform this fundamental movement.

Main performance cues of the bodyweight squat

  • Begin by standing tall with your spine long, core engaged, and feet about shoulder width apart.
  • Try to keep your feet straight and parallel, but don’t worry if you can’t. Turning up to 15 degrees to the outside is okay —  just make sure your knees track in the same direction as your feet when you squat.
  • Break at the waist first — pretend you’re sitting back in an imaginary chair.
  • Your back should remain neutral throughout. Squat to the point where you can maintain a flat back. That’s your current range.
  • Press through your heels to return to standing.

It’s a simple movement, but there really is a lot to it, and it may take some practice to nail down the fine points.

Plie Squat for Inner Thighs and Glutes

The Plie squat is an excellent exercise for building strength in the gluts – quadriceps – and inner thigh (adductor) muscles.

Start standing tall and position your feet 2-4 inches wider than your shoulders. Place the feet out wide, toes pointing away from the body at a 45 degree angle. Place the hands on hips or hold a weight. Keep the upper body tall and roll the shoulders down and back. The neck is neutral and you are looking forward. Squeeze the stomach to keep you balanced.

To begin the exercise, start by moving your hips back like you were going to sit in a chair. Then, bend your knees letting them follow the exact angle of your toes. Lower your body until your thighs are parallel to the floor or to a position that feels comfortable to you. Exhale and return to the starting position. Remember to maintain good posture with your chest up. Also, keep your feet flat on the ground throughout the movement.

Rear Leg Elevated Single Leg Squat

This squat variation also knows as Bulgarian split squat. Stand a lunge-length away in front of your couch. Reach one foot behind you and place it on your couch. Without leaning forward, stay long and tight and descend toward the floor while approaching 90 degrees at your front knee. You can hold your arms out to the side initially to maintain balance. Drive your front foot into the ground to stand back up. Perform three to five sets of five repetitions on both sides two to three times per week. As you progress, you can hold weights in each hand.

Note that the further away from the bench you are, the greater this movement will work the hamstrings and glutes, while the closer you are the more it will work the quads.

Boost Endurance with Squat Jump

Regular squats are great, but Squat Jumps offer a new take on the old squat — one that you’re definitely going to feel in your quads:

  • Stand with feet shoulder-width apart, arms at sides.
  • Start by doing a regular squat and then jump up as explosively as you can when you rise up reaching for the ceiling.
  • When you land, lower your body back into the squat position to complete one rep.

Fit’s Tips: Use your whole foot to jump, not just your toes. Try not to let your shoulders lean out beyond your knees as this can strain and injure your back.

Build Balance and Strength with Single Leg Squats

The Pistol or One Legged Squat is a very challenging leg exercise that builds incredible leg strength as well as balance and flexibility.

Stand with arms extended out in front. Balance on one leg with opposite leg extended straight leg forward as high as possible.

Squat down as far as possible while keeping leg elevated off of floor. Keep back straight and supporting knee pointed same direction as foot supporting. Raise body back up to original position until knee and hip of supporting leg is straight. Return and repeat. Continue with opposite leg.

Master the basic squat before increasing the difficulty or trying other variations.

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