Bodyweight Supported Squat

The Bodyweight Supported Squat is a fantastic exercise that targets your lower body muscles, primarily your quadriceps, hamstrings, and glutes. This exercise is suitable for all fitness levels, from beginners to advanced individuals, and can be performed both at home and in the gym. To do a Bodyweight Supported Squat, you'll need a sturdy support such as a chair, bench, or squat rack. Begin the exercise by standing with your feet shoulder-width apart, toes pointing slightly outward. Slowly lower your body down by bending at the knees and hips, as if you're sitting back into a chair. Keep your back straight, chest lifted, and core engaged throughout the movement. As you descend, aim to bring your thighs parallel to the floor or lower if possible. Make sure your knees do not go past your toes, to prevent unnecessary stress on the joints. Pause for a second at the bottom position, then push through your heels and return to the starting position, fully extending your hips and knees. The Bodyweight Supported Squat is an excellent exercise for building leg strength, improving balance, and enhancing lower body stability. It can be modified by adjusting the depth of the squat or incorporating additional resistance like dumbbells or a barbell for a greater challenge. Remember to perform the exercise with proper form, focusing on the mind-muscle connection, and gradually increase the difficulty as you progress. Regularly incorporating Bodyweight Supported Squats into your workout routine can help you achieve stronger, more defined legs.

Instructions

• Stand with your feet slightly wider than hip-width apart.
• Extend your arms straight out in front of you at shoulder height, parallel to the ground.
• Shift your weight into your heels, and lower your body as if sitting back into an imaginary chair.
• Keep your back straight and chest lifted as you lower down.
• Continue lowering until your thighs are parallel to the ground, or as low as your mobility allows.
• Pause for a brief moment at the bottom position.
• Press through your heels and engage your glutes to return to the starting position.
• Repeat the movement for the desired number of repetitions.

Tips & Tricks

• Focus on maintaining proper form and technique throughout the movement.
• Engage your core muscles to stabilize your body during the exercise.
• Start with a comfortable range of motion and gradually increase it as you get stronger.
• Incorporate variations to challenge different muscle groups, such as narrow stance squats or jump squats.
• Remember to breathe properly - inhale on the way down and exhale on the way up.
• Keep your knees tracking in line with your toes to prevent strain on the joints.
• Add resistance by holding dumbbells, a medicine ball, or using a resistance band.
• Include squats in your regular workout routine to develop strength and endurance in your lower body.
• Listen to your body and rest when needed to prevent overexertion and reduce the risk of injuries.
• Consult with a fitness professional for personalized tips and modifications based on your fitness level.