10 Bodyweight Squat Variations For Beginners

Squats (and variations of squats) are one of the best exercises you can do. A ton of benefits, including:

  • Strength in lower body
  • Tighten glutes
  • Helps balance
  • Strengthen core
  • Increase athletic performance
  • More power
  • Improve mobility
  • Strengthen joints
  • Increase speed

Processing…
Success! You're on the list.

With all of that, you should be doing some form of squats just about everyday. Here’s a quick video on 10 Bodyweight Squat Variations you can try. Going from very beginner stages of fitness to more advanced stages.

Check it out!

Let me know if you would like a part 2, maybe with weights to keep your progressions going.

Sweaty Home Cardio HIIT BW 08

No equipment needed for this HIIT workout.

We are focused on moving and getting a good sweat in!

4 Rounds

30s work / 15s rest

Exercises:

1. Burpees: Jump. Down to floor into a plank. Pushup (if you can). Jump back in and back up.

2. Mountain Climbers: High plank position. Bring your legs to your chest, in a running motion, back and forth

3. Punch Jacks: Jumping in/out (like jumping Jacks), but throwing Jab/Cross Punch Combos

4. High Knees: Stationary, running in place. Bringing a your knees about waist high.

Processing…
Success! You're on the list.

FullBody HIIT Workout 07 Bodyweight

Bodyweight FullBody HIIT Workout 07

All you need is a Box, Bench, Chair, Step, or Couch (Anything stable enough to step up and lean on)

4 Rounds
30s On / 15s Off

Processing…
Success! You're on the list.

Exercises:

1. Step Up to Knee Raise – One foot on bench. Power up, and bring your back leg into a knee raise. Back down, and repeat.

2. Step Up to Knee Raise (opposite leg)

3. Tricep Dips – Hands on bench, bending at your elbows. Legs/feet extended makes it more difficult. Legs closer to your body, makes it easier

4. Incline Pushups – Lean into the bench, to a plank. Lower down into a pushup and back up

5. Kickback to Knee In (L) – High incline plank, leg up and extended, then bringing knee into your chest, and back out.

6. Kickback to Knee In (R)

7. Seated In/Outs – Sit on bench, lean back, extend legs out. Bring knees into chest and back out.

Fullbody workout. No equipment needed (other than a bench or chair). Great for a home workout, great for an outdoor workout. Do it anywhere!

100+ Home workouts. Bodyweight or minimum equipment workouts. No gym needed!