{"id":19666,"date":"2017-04-11T12:49:27","date_gmt":"2017-04-11T12:49:27","guid":{"rendered":"https:\/\/www.fitfatherproject.com\/?p=17873"},"modified":"2023-11-02T03:50:39","modified_gmt":"2023-11-02T03:50:39","slug":"bodyweight-squats","status":"publish","type":"post","link":"https:\/\/www.fitfatherproject.com\/bodyweight-squats\/","title":{"rendered":"How To Do Bodyweight Squats &#8211; Complete Exercise Tutorial"},"content":{"rendered":"<span class=\"su-dropcap su-dropcap-style-simple font-size: 15px\" style=\"font-size:2.5em\">H<\/span>ow to do bodyweight squats, I hear you ask! Are you serious?<\/p>\n<p>I know, everyone knows how to do bodyweight squats, right? Let's take a look at the video tutorial below and see.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignright wp-image-21139 size-medium\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/04\/glute_quads_calf_muscles-226x300.jpg\" alt=\"body weight squat\" width=\"226\" height=\"300\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/04\/glute_quads_calf_muscles-226x300.jpg 226w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/04\/glute_quads_calf_muscles-772x1024.jpg 772w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/04\/glute_quads_calf_muscles-768x1018.jpg 768w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/04\/glute_quads_calf_muscles.jpg 1070w\" sizes=\"(max-width: 226px) 100vw, 226px\" \/>Squats are one of the core, compound exercises that will help you in any area of weight loss, muscle gain or general fitness. The exercise mainly works your quads, but will also work Hamstrings, Calves, and Core.<\/p>\n<p>Squats are a great fat-burning exercise too, due to the size and number of the muscle groups you are using. The variations we show in this tutorial can increase that even more, especially when done as part of a HIIT cardio workout.<\/p>\n<p>Take a look at our video tutorial below where I guide you through the exercise and outline the main technique points of how to do bodyweight squats.<\/p>\n<p>If you need something to print off and take to the gym as a reminder, the step-by-step exercise technique is further down this page.<\/p>\n<div class=\"video-responsive\">\n<p style=\"text-align: center;\"><iframe src=\"https:\/\/www.youtube.com\/embed\/ax3eO8xBZVU\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<\/div>\n<p><!--more--><\/p>\n<h3 style=\"text-align: left; color: #aa0000;\">How To Do Bodyweight Squats &#8211; Step-by-Step Exercise Technique<\/h3>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/39.png);\">\n<ul>\n<li>Step 1: Stand with a shoulder-width stance, with your head up, shoulders back, core tight and a neutral curve in your spine.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/40.png);\">\n<ul>\n<li>Step 2: Breathing in, bend your knees and push your hips back, lowering yourself down into a squatted position, keeping your weight back on your heels.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/41.png);\">\n<ul>\n<li>Step 3: Breathing out, push through your heels to raise back into the start position, maintaining the good upright position.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/42.png);\">\n<ul>\n<li>Step 4: Repeat until you have completed the prescribed number of reps.<\/li>\n<\/ul>\n<\/li><\/ul>\n<p>Check out the <a href=\"https:\/\/www.fitfatherproject.com\/russian-twist-tutorial\/\">Russian twist<\/a> next or visit our exercise library on our <a href=\"https:\/\/www.youtube.com\/channel\/UCKvJ_vxZZoN5yeWBU2CVGcQ\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Father Project YouTube channel.<\/a><\/p>\n<p><a href=\"https:\/\/www.fitfatherproject.com\/ff30x-letter\/?utm_source=blog&utm_medium=banner\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" class=\"alignright wp-image-18980 size-full\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/11\/ff30x-in-line-vtt-new-1.png\" alt=\"warm up exercises how many calories in a low carb diet\" width=\"900\" height=\"230\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/11\/ff30x-in-line-vtt-new-1.png 900w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/11\/ff30x-in-line-vtt-new-1-300x77.png 300w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/11\/ff30x-in-line-vtt-new-1-768x196.png 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/a><br \/>\nEnjoy!<\/p>\n<p>The Men's Health Experts @ The Fit Father Project<br \/>\n<div class=\"newff30xsalesbox\">\t\t<div data-elementor-type=\"section\" data-elementor-id=\"40016\" class=\"elementor elementor-40016\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-de25df1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"de25df1\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ff7fbd7\" data-id=\"ff7fbd7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d0bd5b5 elementor-widget elementor-widget-heading\" data-id=\"d0bd5b5\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Join our <u>6-Week Doctor Designed Health Program<\/u>. You'll Gain Foundational Health for the <em>Rest of Life.<\/em><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d7011bb elementor-widget elementor-widget-text-editor\" data-id=\"d7011bb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for <u>Men 40+<\/u> who want Lifelong Health.<\/b><\/p><p>In just 6-Weeks following FOUNDATIONS, you'll experience:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1324fe4 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"1324fe4\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Rapid decrease in body fat<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Dramatically improved energy levels<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Greater mental sharpness & clarity<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Muscle gains & better cardiovascular fitness<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Decreased inflammation & pain<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Renewed motivation & greater focus on health.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9b4e51a elementor-widget elementor-widget-image\" data-id=\"9b4e51a\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitfatherproject.com\/foundations\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"825\" height=\"415\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1024x515.png\" class=\"attachment-large size-large wp-image-40017\" alt=\"Sb Devices\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1024x515.png 1024w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-300x151.png 300w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-768x386.png 768w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-600x302.png 600w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-752x378.png 752w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices.png 1260w\" sizes=\"(max-width: 825px) 100vw, 825px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e19fd72 elementor-widget elementor-widget-text-editor\" data-id=\"e19fd72\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>FOUNDATIONS has <u>transformed 60,000 lives<\/u>! Are you ready to experience true lasting health & results?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5b90bb1 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"5b90bb1\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll help you drop unhealthy habits <em>forever<\/em><\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll show you the EASIEST way to eat healthy for life.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You get Doctor-Designed Workouts for Men 40+<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You gain Daily Accountability & support from our team of doctors & certified personal trainers.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fc91c64 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"fc91c64\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.fitfatherproject.com\/foundations\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">LEARN MORE ABOUT FOUNDATIONS \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f6231ee elementor-widget elementor-widget-text-editor\" data-id=\"f6231ee\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/www.fitfatherproject.com\/foundations\">If you're tired of &#8220;fad diets&#8221; & &#8220;quick fixes&#8221; and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) \u00bb<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/div>\n<em style=\"font-size: inherit; background-color: initial;\">* We hoped you enjoyed this article. Remember to always consult your doctor before starting any new exercise program and that this is not medical advice &#8211; just well-researched info. Please see our disclaimer at the bottom of this website. Exercise intelligently and safely at your own risk.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitfatherproject.com\/tag\/tutorials\/'><span>Tutorials<\/span><\/a><\/div>\n<p><span ...\n<\/p>\n","protected":false},"author":4,"featured_media":22120,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[2,53,54],"tags":[55],"class_list":["post-19666","post","type-post","status-publish","format-video","has-post-thumbnail","hentry","category-fat-loss-exercise","category-build-muscle","category-tutorials","tag-tutorials","post_format-post-format-video"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.7 (Yoast SEO v26.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Do Bodyweight Squats - Complete Exercise Tutorial<\/title>\n<meta name=\"description\" content=\"Do you want to know how to do bodyweight squats properly? In this exercise tutorial, we will show you the perfect form, along with variations you can use!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitfatherproject.com\/bodyweight-squats\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Do Bodyweight Squats - Complete Exercise Tutorial\" \/>\n<meta property=\"og:description\" content=\"Do you want to know how to do bodyweight squats properly? In this exercise tutorial, we will show you the perfect form, along with variations you can use!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitfatherproject.com\/bodyweight-squats\/\" \/>\n<meta property=\"og:site_name\" content=\"The Fit Father Project\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/fitfatherproject\" \/>\n<meta property=\"article:published_time\" content=\"2017-04-11T12:49:27+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-11-02T03:50:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/04\/man_woman_body_weight_squats.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"580\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Stuart Carter\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfatherproj\" \/>\n<meta name=\"twitter:site\" content=\"@fitfatherproj\" \/>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How To Do Bodyweight Squats - Complete Exercise Tutorial","description":"Do you want to know how to do bodyweight squats properly? 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