SQUAT PROGRESSIONS to Strengthen Your Lower Body. Bodyweight Squat Exercises for Beginners

TOP 10 BODYWEIGHT SQUAT PROGRESSIONS FOR BEGINNERS

These bodyweight squat variations are great options for beginners to build strong legs. I do encourage people to design their lower body training around exercises that use an external load. But if for any reason, you find yourself with limited access to a gym and still want to keep on strenghtening the muscles of your legs and glutes, these bodyweight only squat progressions will still get the job done for you during the initial stages of your training journey.

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Never skip leg day. Shape up your legs with lower body exercises that require no gym membership or equipment. A strong pair of legs is the foundation for athleticism and performance in sports. When you have no access to a gym, but still want to build strong legs, calisthenics is the solution for you.

In this video I am showing you 10 bodyweight squat progressions you can do at home or outdoors to shape up your legs and thighs while you keep making progress in your training.

1. Squat is a foundational movement pattern for general fitness and health. This exercise should be a staple in your training routine as they are a great way to build a more complete strength base

2. Squats make you top to bottom strong. Your newly gained strength carries over to daily life and sports. You’ll be able to run/walk longer and faster because each step takes less effort.

3. Bodyweight squats target your quadriceps, hamstrings, adductors, glutes, calves, abdominals and spinal erectors.

4. Squats will yield great physical benefits in the long term. Increases endurance. Improves hip flexibility. Gain muscle mass. Preserves bone density. Strengthen joints. Conditions cardiovascular system. Promotes body awareness through space. Improves posture (spinal thoracic extension)

5. Squats are great test to your mental fortitude. It takes a great deal of discipline to do something that is really difficult and taxing on a regular basis. This exercise will build character and discipline that transfers in other areas of your life

A fundamental base level of strength is required to perform these exercises. If you are new to resistance training, I’d recommend you to check out my 10-week free training program for beginners on YouTube: https://www.youtube.com/playlist?list=PL4BpnBwTJ1Zok7X77RrUS3eEE27DNJGvu

10 SQUAT VARIATIONS
- Pause squats
- Narrow squats
- Sumo squats
- Jumping squats
- Split squats
- Bulgarian split squats
- Reverse lunges
- Walking lunges
- Archer squats
- Bench one-leg squat

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