Exercise How To:

Squats: Body Weight Only


Muscles Worked: Quadriceps, glutes, hamstrings.

Starting Position: Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows.

Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. Do not go any lower.

Slowly stand back up into the starting position.

Muscles Worked

Quadricep MusclesGluteal MusclesHamstring Muscles

More Exercises Requiring No Equipment

Ab Twist
Back and Forth Lunges: Body Weight Only
Lunges: Body Weight Only
Push Ups: Body Weight Only
Squat with Calf Raise: Body Weight Only
Flutter Kicks
Glute Kickbacks
Jog in Place
Modified Pushup
Pilates Crunch
Pilates Crunch with 45-Degree Hold
Side Seated Leg Lifts
Triceps Dips
Wall Sits


Tips for Squats: Body Weight Only:

1. Keep your head straight or look up to keep your back straight.

2. Avoid holding your breath or straining when standing back up.

3. High repetition sets of Squats-Body Weight Only is a good endurance exercise for the lower body. This is also a good warm-up exercise.