Rachel showing a back squat, a front squat and a single leg squat.

Squats are one of the greatest exercises for your lower body,  you can do them with or without weights. You don’t need to go to the gym either, so no excuses!

Form is the most important part to every exercise. No point stacking on weights if you have improper form because you’ll just end up hurting yourself. So if you are a beginner, I would advise starting off with either your own body weight or an empty barbell.

Bodyweight Squats:

  • Stand with your legs shoulder width apart.
  • Put your hands behind your head or extend them straight out in front of you.
  • Focus on a point straight ahead.
  • Keep your back straight
  • Bend down 45 degrees (if you like you can put a chair or bench behind you)
  • Make sure your knees don’t go over your toes
  • As you squat down remember to inhale, as you come up, exhale.
  • Count to 2 as you’re squatting down and count to 4 as you’re coming up.
  • Always come up slowly, this is where the muscles start to work







Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.




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