Body weight squats, sometimes called deep knee bends, can be performed anywhere and without equipment. They are a good way to tone the lower body and raise core temperature.  Performed correctly, body weight squats are a beneficial addition to your fitness routine. Read on for how to do a body weight squat and why you should.

How to do a body squat

couple workout squat postureStand with feet hip-width apart. Your spine should be straight and your feet facing forward. Extend your arms straight in front of you with palms facing down. Keeping your gaze forward, bend your knees until your thighs are parallel with the ground (they should look like a flat surface from a side view of your body).  Hold for 5 seconds before slowly returning to a standing position. Repeat for two sets of 10.


Why do body squats

Body squats are good for warming up the body and raising your core temperature.  They are a good way to start your exercise routine. Performed regularly these exercises can help you begin toning your glutes and quads. Body squats are also beneficial because they are a gateway exercise. You can use the strength you build doing them to successfully take on gradually more demanding exercises or even to improve your running form and avoid injury.

Reaping the benefits of body squats

As with any kind of exercise your body will quickly adapt to the workload of body squats if you do them regularly. To continue reaping the benefits of this lower body workout you will need to modify the squat. Here are some ideas:

Increase the repetitions – increase the number of squats you do by about ten percent each week.

  • Increase the sets – if you start with two sets, move to three so that you continue challenging your muscles.
  • Increase the intensity – if you hold each squat for five seconds to start, increase that to eight or ten seconds as you build strength.
  • Reduce or eliminate rest time between sets.
  • Pair or alternate body squats with another exercise such as squat jumps.  Stand with feet shoulder length apart, with your arms extended fully at your sides lower your bottom until your thighs are parallel with the floor.  Next swing your arms above your head and jump high into the air.

Body weight squats offer a good, low-impact type of exercise that helps you build fitness and muscle strength. Consider wearing a brace if you have knee trouble. You should also take care to wear sneakers that offer stabilizing support. Ultimately, any movement is beneficial. Humans were not meant to sit as much as we do. Body squats are a good way to get moving because the risk of injury is low while the long term benefits are high.