Bodyweight Squats

Toning Exercises Video Series

Squats are a great way to workout out your legs and buttocks muscles. You can do this workout just using your bodyweight.

This particular exercise move is known as a compound exercise.

This is because it targets more than one major muscle group.

The muscles targeted with this workout include the quadriceps, glutes and adductors.

The quadriceps are the large muscles in your thighs. These muscles extend the knees and flex the hips. So as you do this workout, you will be extending and flexing the hips with each repetition.

The glutes are the muscles in your buttocks. With each repetition you will feel these muscles being worked.

Lastly, the adductors are the muscles in your inner thigh. These muscles are engaged while doing this exercise.

However, to get more of a workout for these muscles with the squat, spread your legs further apart and point your toes outward.

To see all the toning exercises in the series, just use the next/previous buttons located below the video on each page.

This workout is just the first in a series of many toning exercises.

Exercise #2 - Bodyweight Squats

Squats are an awesome toning exercise and can be done with just using your body weight.  If you have the equipment available, you can also do this with a resistance band or dumbbell weight. 

This toning exercise can hurt your lower back if done incorrectly.  Using a chair to help you do the move correctly can minimize pain in your back.

So grab a chair as this will help ensure you do this correctly.

Follow these instructions for this strength training exercise and lift your butt up off the you know what. 
  1. Stand with your feet shoulder width apart and feet flat on the floor.
  2. Sit back (as if you are sitting down in your chair), pushing your butt towards the chair. 
  3. Keeping your upper body straight and your weight on your heels, sit back until your buttocks touch the edge of the chair.  Be sure you don’t actually sit down though. 
  4. Be sure to keep your abs tucked in to work the core muscles as well.
  5. Once your backend has touched the chair, hold this for 2 to 5 seconds.
  6. Return to starting position.
  7. Repeat several times.
Try doing this toning exercise with a resistance band.  This helps to keep you balanced and adds an extra challenge to really tone those muscles.

Watch the video below to ensure you are doing the this move correctly. This video does not use a chair, but you can use it if you want.

Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the bodyweight squats on youtube.

Additional Articles

Dumbbell Exercises
Using dumbbell weights can help strengthen those muscles by adding that extra resistance. Learn more about these types of exercises and the benefits of using bands.

Circuit Training
Use these example workouts to combine your strength training and aerobics into one workout. Circuit training is a great way to mix it up and keep your workouts varied.

Exercise Calorie Calculator
Check out this free online calculator to see how many calories you burned during your workout.