Body Weight Squats

Most everyone who has ever lifted weights before will praise the squat as one of the very best exercises you can do. When you hear this, people are inevitably referring to the barbell back squat. In addition to being one of the best exercises, the barbell squat is also one of the most risky and least forgiving exercises if something goes wrong as knee, hip and lower back injuries could happen.

It is not that the barbell squat itself is not a safe exercise but the form is very important to master before using weights on your back. That is where body weight squats come in. Body weight squats teach the correct biomechanics of the squat without the added weight.

The body weight squat can be performed with the hands in various positions. The first position is usually with the arms extended as the weight of the arms can act as a counter balance and allow you to drop your hips without losing balance. Once you are comfortable with doing squats with your arms extended you can put your arms behind your head (aka prisoner squats) or fold them across your chest at shoulder level like when doing a barbell front squat.

Body weight squats are usually performed during exercise programs for beginners although they are also good for using the end to finish a tough full-body or leg workout. Once you are able to master the squat with your own body weight you can progress the difficulty of the exercise by either adding resistance or increasing the instability using exercise balls such as the BOSU or stability ball.

body weight squats legs workout exercise videosEquipment Needed



Glutes, Hamstrings, Quadriceps

Primary Stabilizers

Inner/outer Thighs

Core, Soleus Stabilization & Balance



More Leg Exercise Videos to Compliment Body Weight Squats

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