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

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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.

Home Core / Abs HIIT Workout – 04

Bodyweight Core HIIT Workout.

We are focused on your abs today!

Check out our Core / Abs HIIT Playlist for more Core workouts!

4 Rounds

30s On / 15s Off

1. Up&Down Plank to Shoulder Taps : High plank, drop into a low plank, and back up. Then hit 2 shoulder taps

2. DB Plank PullThrough (You can use any weighted object you have!) : High Plank position. Moving a weighted object from one side of your body to the other.

3. Side to Side Heel Taps : Laying on your back. Legs bent. Feet flat. Lean left to right, aiming to tap your heels

4. Sit-up to Ab Twist : Combo exercise. Full sit up into an ab twist. You can keep your feet on the floor for the twist or lift your legs up to make the ab twist a little more difficult

Keeping it simple, yet, super effective.

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Planks over Sit-ups

Planks are flat out a better use of your time versus crunches or sit-ups.

They’re not the cool Instagram exercise. Mostly because you are, usually, just staying still (your caption better be great lol). But they work YOUR WHOLE CORE (when done right!), and a ton of other muscle groups.

Yup. All of that!

While sit-ups can be a decent exercise to target your abs, and help out with your hip flexors, and lower back… that’s it.

Sit-ups can help build strength in your abs, planks build strength in your core, AND about half of the rest of your body.

Why waste the time doing huge sets of sit-ups, when that time can go to toning and strengthening your whole body with planks.

If you want a more science-y article HARVARD agrees 🤷🏻‍♂️

Let’s talk about the 2 main variations of Planks

1. High Plank – Holding your body up on your hands and toes (like you’re about to do a pushup). Back flat, no dropping your belly down, and don’t pike up. This isn’t downward dog. Hands should be in line with your shoulders.

2. Low Plank – Holding your body up on your forearms and toes. Back flat, no dropping your belly down, and don’t pike up. Elbows should be in line with your shoulders.

Try out a plank, for time, and see how long you can last, with good form. And, that’s your starting point.

I like training by finding a max time, then work on doing 2-3 sets at 75-85% of that time.

For example: If my max plank time is 60s, I’ll work on doing 3 sets of 45-50s planks. Making sure to be able to consistently do that over the course of a couple weeks. Then testing out the max time again.