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10 effective squat their own weight

4 min read

Squats is cardio exercise. It helps to pump up the quads, glutes, hamstrings and strengthen the cardiovascular system. But that was a positive effect to do the movement correctly. Let’s consider technics of execution, alternatives, and contraindications.

Squats activate the cardiovascular system. This exercise is familiar to people still at school. If you run it intensively, it is possible to compare the run was 3 km away. Squats are done both at home and in the audience. For them, special equipment is not necessary. Experienced athletes recommend doing 3 training sessions a week.

To increase load used rod. It helps to build muscle. But in this case the legs need more recovery time. Why athletes recommend squats with your own weight.

The peculiarity of the training

Unlike the exercises with weights in this embodiment:

  • Squat deep, below parallel thighs with the floor.
  • Repeats 20-30 times.
  • Low squat stretches the muscles more.

If you perform squats with weighting, then typed weight and grow muscle fibers. Weight does not.

It is a cardio exercise and it works to strengthen the cardiovascular system. Perform it at a moderate pace, clearly follow the breath.

During the execution of exercises to operate these muscles:

  • Quads.
  • Buttocks.
  • the hamstrings.


If the exercise is done correctly, then you can use all muscle groups in the body. For the athletes highlighted step-by-step algorithm of squats:

  • Stand straight, feet shoulder width apart or slightly wider.
  • To focus on one point for balance.
  • The output legs are bent at the knees.
  • Stop when thighs are parallel to the floor.
  • The body collapses, back straight.
  • Straining press, hands in front of him.
  • His knees unfold out.
  • On the exhale return to the starting position.

Start the workout with 20 reps and 3 approaches. On the last set, it is recommended to do 2-3 extra squat and lock to 5 seconds. With the development of the muscles in the legs of repetition increase.

Options exercise

The classic squat is a simple and conventional method. He quickly tired athletes, therefore, invented a new movement. They are harder than the traditional version, but more efficient. All squats are done with your weight.

On one leg

All humans have one leg stronger than the other. Squats at one extremity to equalize muscle imbalances. Starting position is the same as in the classics. Put one leg over the other, and the front is slightly bent at the knee.

Relying only on the right or left limb, the body is lowered to its maximum point. Returns to the starting position. The opposite leg placed on the floor between repetitions. For balance you can hold on to a chair or wall.

With surge

Squats are classic. Only on the last point you need to fix and make a few springs. Repeat the exercise in the usual pace.


This exercise tightens and the maximum pumping legs. The technique of execution is this:

  • Stand up straight, hands in front of him.
  • Weight transferred to one foot.
  • The opposite limb is raised parallel to the floor.
  • The movement is slow.
  • The heel not touching the floor.
  • When lifting the leg does not fall.

Beginners this exercise will not work. It is complex and requires preparation. It can be used as motivation for the rapid development of muscles.


On the chair here, no one sits down. To do properly you need to be straight, the feet reduced. Sitting down, the pelvis is moved back. Thighs parallel to the floor. The hands are pulled up for balance. You can fix and go up.

To complicate this movement, it is recommended to tiptoe. For squats you should stand on the toes. Hand in this balance.

The pose of the eagle

Squat is not monotonous. For eagle pose you need to stand straight, keep feet together and hands apart. Wrap your right foot left, foot grasping at the calf. If this is difficult, you can put one thigh on the other.

Hands come down in front of the body – right elbow over the left. Forearms are reduced. In this position, squatting and balance.

Grand plie

Exercise of choreography:

  • Stand upright.
  • Heels together.
  • Toes apart.
  • Thighs are pushed back.
  • Legs bent and body lowered down as much as possible.
  • At the bottom of the heel lifted from the floor.
  • Returns to its initial point.


During the execution of a pumped reference leg. And the free limb is stretched. From the initial position of the foot lifted and locked on the ankle of the other. In order not to lose your balance, slowly sit down. Stop parallel to the floor.


The starting point – stance sumo. The feet are placed widely, socks deployed. The hips are pushed back. Squat is up to a right angle at the knees. Tense buttocks. To complicate things, you can be on socks. Heel does not fall to the floor before the end of the set.

Buttocks to the heels

Execution rule:

  • With your feet together.
  • Arms stretched forward, palms face down.
  • The knees bend.
  • Buttocks should touch the heels.
  • Foot firmly pressed to the floor and not moving.
  • At the bottom you can put your hands down and hold yourself.

Squat pattern

Feet shoulder width apart, hands on hips. The right leg is moved back and to the left. Both knees are bent at a right angle. Weight transferred to front foot.

Contraindications and possible harm

The benefits of squats is pumping the muscles, slimming, improve blood circulation. But this exercise affects knee joints, which in everyday life is not easy. All athletes knees sore spot.

But if you look objectively at things, then squats with her own weight and has adequate load. When you work with weights the athletes develop serious problems with his knees. To do squats with a weight banned people:

  • With diseases of the knees.
  • When problems with the backbone.
  • In case of scoliosis.
  • Diseases of the cardiovascular system.
  • When overweight.

Before any exercise you need to consult a doctor to know the opinion of the coach.

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