Bodyweight squats refer to a type of exercise where you bend your knees and lower your body down, using only the weight of your own body.
Full definition
Once you get to the point where 3 — 4 sets
of bodyweight squats are like nothing, it's probably time to hit the weights.
These are a mainstay in my program and I will always prepare myself for a loaded squat workout
with bodyweight squats.
I like the simple
bodyweight squat test to see if you can get your butt to your calves comfortably while maintain an equal foot position and keeping your heels on the ground.
If you lack the necessary strength to perform a
full bodyweight squat, then you can work with assisted and partial reps until you are able to perform one.
You do get a lot of muscle growth and strength
with bodyweight squats, but not as much as you would with weighted squats.
Furthermore, you should be able to do at least 50 consecutive
bodyweight squats before training with any of these movements.
By simply working on your deep
bodyweight squat form, going as deep as you can with control and holding as long as you feel reasonably comfortable, you'll help address and improve those issues.
Most home workouts use unweighted exercises
like bodyweight squats, which clearly aren't going to build a solid set of legs, and standard push ups, which you're probably already doing, but they aren't adding muscle.
Work on this by slowly transitioning from standing to squatting and then back up again (have a look at my primer
on bodyweight squats, as well).
Basically, all you do is choose 1 specific bodyweight exercise such
as bodyweight squats, pushups, lunges, etc and try to do as many reps of that exercise as you can in exactly 5 minutes (timed).
Well, if you can not bust out crisp and
clean bodyweight squats, don't even think about putting any weight on your shoulders.
You might even drop the weight altogether and work for longer periods (i.e. go from a weighted squat to
simply bodyweight squats).
This barre - inspired
bodyweight squat gives you the benefits of isometric exercise without putting pressure on your joints.
Resistance - band squat is an assisted
bodyweight squat exercise that effectively targets your gluteus medius (outer thighs), hip abductor, and quads (front thighs).
Barbell Deadlifts: 4 sets x 8 — 10 reps x 1 Drop Set 50 % Dumbbell Split Squat: 3 sets x 8 — 10 reps x 1 Drop Set 50 % Dumbbell Step Ups: 3 sets x 8 — 10 Reps Seated Calf Raises: 4 sets x 8 — 10
Reps Bodyweight Squats: 4 sets x 25 Reps
However, with max
repetition bodyweight squats in 5 - minutes, your numbers easily can get up to well over 100 reps. Let me tell you... even though you're not squatting heavy weights with this unique training style, the high volume of repetitions really pumps your legs and gets you dripping with sweat.
If you can't make it to the gym until later — set a timer for at least seven minutes and rotate
between bodyweight squats and pushups or just dance (here's a favorite song of mine).
Bodyweight squats put very little stress on the hips compared to weighted squats, so your butt does not get nearly as much of a workout as your thighs.
I actually feel it's fine to do deadlifts in addition to the basic routine as the demands placed
by bodyweight squats and one legged squats are not all that great.
This is basically what you're gonna do to practice a light variation of the
free bodyweight squat: Seated squats.
There is a theoretical advantage of
bodyweight squats over weighted squats when it comes to fat - loss, and you'd get best results if you did both types of exercise.
Start with a normal
bodyweight squat remembering to keep your heels on the ground while bending at the hips, keeping your chest upright until your thighs are parallel to the floor.