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Squats are one of the most powerful exercises you can do to strengthen your legs, and for good reason. Squats work a variety of muscles, including your glutes, quads, core, hamstrings, and calves. They’re also an excellent move for improving balance and stability. Plus, squats can be done anywhere with no equipment and can be modified for any fitness level.
Shop The Collection: BarbellsIf you’re just starting out, it’s important to find the right variation of the squat that works for you. It’s also important to focus on form before adding weight, and to properly warm up before each workout. Here are some tips for how beginners can modify squats to help them progress safely and effectively.
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Bodyweight squats are a great way to practice proper form without having to worry about adding weights or machines. To do a bodyweight squat, stand with your feet shoulder-width apart and your hands at your sides. Push your hips back as if you’re sitting in a chair and lower down until your thighs are parallel to the floor (or as close as you can get). Make sure your knees remain in line with your toes and don’t cave in. Hold the position for a few seconds, then press through your heels to come back up to standing.
Shop The Collection: KettlebellsYou can make bodyweight squats more challenging by slowing down the movement and increasing the range of motion. For example, you can hold the bottom of the squat for longer or sink even deeper into the squat. You can also add jumping squats to increase the intensity. To do this, perform a normal bodyweight squat, then jump up explosively and land softly in a squat position. This adds an extra challenge to your workout.
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Goblet squats are another great way to modify squats for beginners. This variation involves holding a weight in front of your chest while performing the squat. To do a goblet squat, start by standing with your feet slightly wider than shoulder-width apart. Hold a dumbbell or kettlebell in front of your chest with both hands. Push your hips back and lower down until your thighs are parallel to the floor. Make sure to keep your chest lifted and your back flat. Drive through your heels to come back up to standing.
Holding a weight in front of your chest helps to keep your chest elevated, which will help you maintain proper form throughout the movement. It also adds an extra challenge to the exercise, making it more effective for building strength and muscle. If you’re just starting out, you may want to use a lighter weight or none at all. You can also perform goblet squats without a weight to practice proper form before adding weight.
Weighted squats are a great way to add an extra challenge to your workout. To do a weighted squat, stand with your feet shoulder-width apart and hold a barbell across your shoulders. Push your hips back and lower down until your thighs are parallel to the floor. Make sure to keep your chest up and your back flat. Drive through your heels to come back up to standing.
When doing weighted squats, it’s important to use the correct amount of weight. Start with a light weight and gradually increase as you get stronger. You should also focus on maintaining proper form throughout the entire movement. Once you’ve mastered the basics, you can add more advanced variations such as sumo squats, Bulgarian split squats, and pistol squats.
Jump squats are a great way to add an extra challenge to your workout. To do a jump squat, stand with your feet hip-width apart. Push your hips back and lower down into a squat. Then, jump up explosively, using your arms to help you propel yourself off the ground. Land softly back in a squat position. Make sure to keep your chest lifted and your back flat throughout the entire movement.
Jump squats are an advanced move, so it’s important to practice proper form before adding weight. Start with bodyweight jump squats and gradually increase the intensity as you get stronger. You can also add weights to make the move more challenging. Be sure to use light weights and focus on maintaining proper form throughout the entire movement.
Squats are a powerful exercise that can be modified for any fitness level. Beginners should focus on mastering proper form before adding weights or machines. Bodyweight squats, goblet squats, weighted squats, and jump squats are all great ways to modify squats for beginners. With the right modifications, you can safely and effectively progress in your workouts.
