Bodyweight Squat
The bodyweight squat is a foundational lower-body exercise that builds strength in your legs and glutes while improving mobility and balance. Perfect for home workouts with no equipment needed.
Important: You Can't "Spot Reduce" Fat
This exercise strengthens Quadriceps, Glutes, but fat loss happens holistically across your entire body through consistent training and nutrition. You cannot target fat loss in specific areas. The key is full-body balanced training combined with a sustainable calorie deficit. This is how your body naturally reduces fat over time.
How to Do It
- 1Stand with feet shoulder-width apart, toes slightly turned out
- 2Keep your chest up and core engaged throughout the movement
- 3Push your hips back as if sitting into a chair
- 4Lower down until thighs are parallel to the floor (or as low as comfortable)
- 5Keep your knees tracking over your toes, not caving inward
- 6Drive through your heels to stand back up
- 7Squeeze your glutes at the top
Common Mistakes to Avoid
Make It Easier
- Box Squat (sit to a chair)
- Assisted Squat (hold onto door frame)
- Quarter Squat (reduced range)
Make It Harder
- Jump Squat
- Pause Squat (hold at bottom)
- Single-Leg Squat
Why This Matters for Busy Parents
As a busy parent, you need exercises that deliver results without requiring gym memberships, expensive equipment, or hours of your day. The bodyweight squat is perfect because:
- No equipment needed - do it at home, anytime, anywhere
- Time-efficient - takes just 2 minutes per set
- Builds real strength - targets quadriceps, glutes for functional fitness
- Quiet enough - won't wake sleeping kids or bother neighbors
- Kid-friendly - can be done while children play nearby
- Small space - requires minimal room
Remember: consistent, sustainable training is better than sporadic intense sessions. Focus on form, build gradually, and trust the process.