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Bodyweight Squats — Parallel

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Muscle Groups
  • Abs and Core
  • Hips & Buttocks
  • Legs
  • Leg strength
  • Glute strength


Body weight squats to below parallel are the foundation of any good training program. Body weight squats develop strength in the glutes, hamstrings, hip adductors, quadriceps and spinal extensors. This exercise transfers well to the real world and can be adapted to meet the needs of almost anyone.


  • Keeping your chest up at all time, stand with both feet about hip width.
  • Lower yourself carefully by bending the hips and knees.
  • Keep your weight on both heels and shift your hips back as you squat.
  • Keeping the knees tracking straight at all time, return to the top.


  • Rounding the back
  • Buckling the knee inward