Bodyweight exercises rock. They are great for achieving any level of physical fitness you desire. And when your aim is to build explosive power and mass in your lower body, there is no better leg workout than bodyweight squats.
Let me tell you why bodyweight squats are so great: For one, they can be done by anyone of any age. Even people in their sixties can do them. Two, they can be done virtually anywhere. Three, they are a great form of rehabilitative exercise. Not only do they strengthen your joints and muscles; they also help in the recovery of screwed up knee joints. I am willingly not a doctor and I still push for you consult your physician before getting into any intense form of exercise.
There are three main types of bodyweight squats to choose from, depending on your particular goal. Each conglomerate of bodyweight squats serves different functions e. g. muscle building, conditioning, rehabilitation etc. Let me outline each combination with the particular mecca ( s ) served:
1. The conventional Bodyweight Squat
This is your standard bodyweight squat. Typically, this kind-hearted of squats help in keeping the knee joints in good shape. But they are not very effective in developing mass or power over they don ' t do much to obtain the necessary muscle fibers. Fat people can however use conventional bodyweight squats to transform themselves before moving to the more advanced variations.
To perform this squat, stand with your feet a little more than shoulder width apart and your toes pointing slightly external. Squat all the way down, pushing your butt behind you. Go as low as possible. Push back up through your heels to your standing position. Repeat the process.
2. One legged squats
These are THE most effective form of the bodyweight squat for all you who want to pack on muscle mass in your legs. They are naturally more tasking than conventional bodyweight squats, and they fire more muscle fibers in the hamstrings and quads. They are also good for developing explosive power for jumping. There are 2 variations of one - legged squats:
€ข Ground: This lenient is performed on the ground.
Start in a standing position. Stretch out one leg in the air in front of you and tenure your arms straight ahead. Slowly lower yourself with the other leg until you are as far down as you can get. Now lift yourself back up with the same leg to staring temper. It qualification be a haste offensive at first, but with practice it gets easier and easier.
€ข Great: Performed on a raised attend e. g. a chair. Cull a chair ( without wheels ) and reaction on it. Stretch your arms out in demonstration of you and hold out one leg ( alternatively you can commune your leg€ฆwhichever is most rich ). Lower yourself as subterranean down as you can go then push yourself back up with the same leg. After doing enough repetitions, switch legs and do the same. Hovering one legged bodyweight squats are better than the aim variation now they concede you to go aggrandized and work the leg muscles more. This is an amazing bodyweight leg workout.
3. Hindu Squats
Hindu squats have literally been used for centuries by Indian wrestlers. Do you know why? As they work. Simple. They are great for building explosive leg power, endurance and strength. They are also a good knee rehabilitation exercise.
To do them, occasion in a standing position. Keep your feet shoulder span apart with your feet facing forward. Squat all the way down. When you get to the lowest point, you should be on the balls of your feet ( instead of keeping your feet flat ). Then as you come back up to rudimentary position, push through the balls of your feet. Repeat for as many repetitions as you can. Note: when doing Hindu squats, your arms must be extended down your sides, and your back must be straight as possible at all times.
You now know what it takes to have a great leg workout. Bodyweight squats are just what you need to take your bodyweight training workouts to the next level.
