How to Do Squat Calisthenics Exercise

Squats work all the muscles in your legs, hips and backside. Bodybuilders consider the squat essential to their programs, and will perform squats with heavy weights across their shoulders. However, you really only need the weight of your own body to do an effective squat, as described below.

Instructions

Difficulty: Moderately Easy

1. Begin by standing with your feet wider than your hips and your hands on your hips. Tighten your abdominal muscles to keep from injuring your back during the exercise.
2. Lower your hips as if you're trying to sit in a chair. Lean forward as necessary to maintain balance of your weight, but take care to keep your weight over your heels.
3. Pause in the squat for a moment and then return to the starting position.
4. Repeat the exercise, working in sets and resting briefly in between. For more intensity, hold your arms straight in front of you, parallel to the floor, as you perform the squat.

Tips & Warnings

• If you have problems with your knees or just want a little insurance against falling, place a chair behind you and perform your squat over the seat. Try not to actually sit in the chair unless you're in danger of falling.
• You can add weight to your squats by holding dumbbells on your shoulders as you perform the exercise.
• To avoid injuring your knees, don't allow them to extend past your toes and don't bend them more than 90 degrees.