SQUATS 101
# 2 Bodyweight Squat Exercises
Supp guys! Today we're gonna be talking about the types and how to do bodyweight squats. There are mainly 2 for beginners, namely:
- Normal Squats
- Pistol Squats
Normal Squats:
This exercise is the most basic of all leg exercises. Stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause when your knees are 90 degrees, then slowly push yourself back to the starting position.
If you want to get that extra range of motion, go with the 'As To Grass' style of squatting, which means knees going more than 90 degrees
Remember to keep a neutral spine, ( don't bend or lean your body forward ) throughout the exercise.
Pistol Squats:
This is the next progression in body weight squats. Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the floor, and hold it there. Push your hips back and lower your body as far as you can. Pause, then push your body back to the starting position.
An easier version is the assisted pistol squat ( using a bench ) as shown below
When your knees are 90 degree, allow your butt to come in contact with the bench. This is to prevent you from going down too far and not being able to use just one leg to come back up.
Common Mistakes
Knees Collapsing Inward:
Pushing Through Your Forefoot / Heels coming up:
The picture above shows the improper way of doing squats. Instead your heels should be firmly planted on the ground throughout the entire movement. To make it easier, curl your toes upwards while doing squats.
That's about it guys, I hope you find this blog informative. Remember, if you're still walking properly after leg day, it means you're not pushing yourself hard enough!
It's Grind Season Homies!!!!!!
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