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Ethereal
QuadsGlutesCore

Easy · Reps

Bodyweight squat

The king of leg exercises. Thighs, glutes and the biggest calorie burn per rep.

Just floor space

How to do it

  1. 1 Feet shoulder-width apart, toes turned out a little.
  2. 2 Sit your hips back and down, chest up, arms forward for balance.
  3. 3 Go as low as you can with heels on the floor, ideally thighs level with the floor.
  4. 4 Stand up by pushing the floor away.

Watch out for

  • Heels lifting
  • Knees caving in
  • Rounding the back at the bottom
Too hard? Try Chair squat Too easy? Try Split squat

The progression

Your plan moves you up one rung when you hit the top of the range on every set.

  1. Chair squat
  2. Bodyweight squat
  3. Split squat
  4. Bulgarian split squat
Get a plan built around it