How to Do a Variation of Squats for Bodyweight Exercises

Squats are great exercises that give you an entire lower body workout. With the Bodyweight squat, Hindu squat and Sumo squat you will work on your gluteus, quadriceps, hamstrings and calves all by just using your own bodyweight.

Instructions

Difficulty: Moderately Easy

Bodyweight Squat

1. Stand with your feet apart and even with your shoulders. Place your toes out a little and your arms down at your sides.
2. Keep your back straight. Bend your knees and bring your thighs parallel to the ground while bringing your arms out in front of you.
3. Slowly stand back up and return your arms to your side.

Hindu Squat

4. Stand with your feet apart and even with your shoulders. Place your toes out a little and your arms down at your sides.
5. Keep your back straight and go up on to your toes. Bend your knees until your rear is down at your heels while bringing your arms out in front of you.
6. Quickly stand back up and return your arms to your side.

Sumo Squat

7. Stand with your feet wide apart and just past your shoulders. Place your toes out and your arms down at your sides.
8. Keep your back straight; bend your knees and bring your thighs parallel to the ground while bringing your arms out in front of you.
9. Slowly stand back up and return your arms to your side.

Tips & Warnings

• Inhale as your go down in the squat and exhale as your stand up.
• A physician should be contacted before beginning any exercise program.