Bodyweight Squats For Beginners [How To Do Squats Without Weights]

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Learn how to do squats without weights with the proper bodyweight squat technique.

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Squats are one of the core, compound exercises that will help you in any area of weight loss, muscle gain, or general fitness. The exercise mainly works your quads, but will also work your hamstrings, calves, and core. This bodyweight squats tutorial will teach you how to add this great exercise to your existing workout.

A bodyweight squat workout is a great fat-burning exercise, due to the size and number of the muscle groups you are using. The variations we show in this video range in difficulty from bodyweight squats for beginners to exercises for advanced bodyweight squatters.

Bodyweight Squats Form — [Step-by-Step Exercise Technique]:

Step 1: Stand with a shoulder-width stance, with your head up, shoulders back, core tight, and a neutral curve in your spine.
Step 2: Breathing in, bend your knees, and push your hips back, lowering yourself down into a squatted position, keeping your weight back on your heels.
Step 3: Breathing out, push through your heels to raise back into the start position, maintaining a good upright position.
Step 4: Repeat until you have completed the prescribed number of reps.

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

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This is simple yet so effective. Thank you for sharing your knowledge.

adamzvlogs

I’m 75 and started my “transformation” January 1, 2019. It is slow going for me. Took me a month to get to a mile, 3 months to lift 15 pounds for curls. I came across your site and listened intently to your instructions. It is excellent. I CANNOT do a squat, no matter how hard I try but maybe a 3/4 squat holding on to back of chair. I am trying to do a sit squat on chair. Knees hurt but no problem walking. I hope to follow you but do you have a program for seniors. Thanks

DOLARNICK

I'm glad to know the ways to keep your body healthy. I feel much better now. Thanks for sharing.

brookeestrada

Its a great tutorial. I am learning a lot by watching your videos.

amoyardever

Nice video. i enjoyed this video all situations. this will make more fun. thank you for sharing.

teenageroyel

Been skipping leg day for a few years lmao. No more though! I'm gonna try these out. Great video, Doc, thank you very much! :)

chocolateharambe

Great video. Now I know how to do proper squat. Thanks for sharing!

qadiraismail

Good info! Important so that we don't hurt ourselves. Gotta do it the right way

AwesomeConsciousness

Will definitely be adding this to my routine. Thanks for the information!

winstonzheng

Quite simply the most forthright and honest fitness lifestyle program on the internet. So much so that at 75 years of age you have become part of my epiphany. After thoroughly researching the internet, I have found my mentor. Thank you. Btw after my research I became a life member.

DOLARNICK

this is my favorite fitness channel, you deserve a lot a views. let's get fit and not injured love from france

Momo-cvoj

linked this to a guy at work. He was having trouble with just the bar so this may be helpful

christemmer

I sure need to do this beginner's squat. Thank you for the demonstration. Stuart did a good job.

churchoftheholyspirit

wonderful coverage of all the levels of bodyweight squats, maintaining balance and upright posture is a solid foundation of this training exercise that helps with the jump squat variation .

alanschark