Instructions:
- 1Stand tall with feet hip-width apart, toes pointing forward
- 2Lower your body until your thighs are parallel to the floor
- 3Briefly pause at the bottom before pushing back up to the starting position
- 4Ensure your back remains straight and chest lifted throughout the exercise
- 5Repeat the squat for desired number of reps
Tips:
- Keep your knees aligned with your toes when you lower
- Do not let your knees go past your toes when you squat
- Push up from the heels, not the balls of your feet
- Squeeze your glutes at the top of the movement for extra engagement
Mastering the Bodyweight Supported Squat
The Bodyweight Supported Squat is a highly effective exercise targeting the thighs. This exercise allows individuals of various fitness levels to improve their strength and balance while using only their body weight as resistance. Its simplicity and effectiveness make it a popular choice for both beginners and seasoned fitness enthusiasts.
Often referred to as the assisted squat, this exercise can be performed using a stable surface for support, such as a wall or a railing. Utilizing this support is particularly beneficial for those who are new to squatting or are recovering from an injury, as it provides stability and confidence throughout the movement.
Instructions for Performing the Bodyweight Supported Squat
- Find a sturdy surface to hold onto for support.
- Stand with your feet shoulder-width apart and your toes slightly pointed outward.
- Grasp the stable surface while engaging your core.
- Lower your body into a squat by bending your knees and pushing your hips back, ensuring that your knees do not pass your toes.
- Keep your chest lifted and your back straight throughout the movement.
- Pause at the bottom for a moment, then push through your heels to return to the starting position.
Tips for Success
- Start with a limited range of motion and gradually increase depth as you feel comfortable.
- Focus on controlled movements rather than speed to enhance strength and stability.
- Incorporate this exercise into your routine 2-3 times a week for best results.
- Consider pairing this with other lower body exercises to create a comprehensive workout.
As you progress, you may want to explore variations of the squat to further challenge yourself. The Bodyweight Supported Squat is an excellent foundation for more advanced squatting techniques, helping you build the necessary strength and confidence to take your fitness journey to the next level.
Incorporate the Bodyweight Supported Squat into your fitness regimen and experience the benefits of improved leg strength, balance, and overall lower body conditioning.