Bodyweight Squat Exercises

... Squat
Target: quads, glutes, hamstrings This classic lower-body move builds muscle and stabilises your ankle, knee and hip joints.

Start position

Stand with your feet shoulder-width apart and your toes turned out 

slightly, Hold your arms straight out in front of you

Movement

Keeping your back upright, lower your body until your thighs are 

parallel to the floor, then return to the start

... One-leg squat
Target: quads, glutes, hamstrings Doing the move on one leg ensures you get balanced muscle development as well as improving your stability, coordination and leg-pushing power.

Start position

Stand on one leg with one foot slightly

off the floor behind you

Movement

Hold your hands out in front of you for balance and sink down 

until your knee is bent at 90˚, Keep your knee in line with your foot 

and a natural arch in your back

... Squat jump

Target: quads, glutes, hamstrings This move develops explosive power, which is useful for activities such as sprinting.

Start position

Lower into a squat, then push off

explosively to jump off the ground

Movement

Absorb the impact as you land

and sink straight into  the next repetition

... Wall squat

Target: quads, glutes, hamstrings Holding this isometric position will flood your muscles with lactic acid, so do it at the end of a workout to completely fatigue your legs.

Start position

Position yourself so your shoulders and hips are pressed against a wall 

and your knees are bent at 90˚, Hold the position for as long as you can

 without breaking good form