How do squat exercises at home?

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How Do Squat Exercises At Home. We can Squat exercise at home without any equipment and weight. There are many exercises that can give you excellent physical fitness, tone your muscles, and make you healthy from inside and outside. If you have not yet included squats in your exercise routine, you should include it today. You are really one step away from staying fit, staying fit, and excelling in your overall health. There may be someone who has not benefited from the squat or who has not benefited from it. If you haven’t started squat exercise yet, then add squats to your exercise routine today without delay.

How to squat Exercise without equipment at home?

A squat is very beneficial not only for men but also for women. There is hardly any woman who does not want a toned body, with the help of a squat, you can get a perfectly toned body very easily. Today we will learn with the help of this article that you can get a perfectly toned body in a few days.To get interested in squat, we have got 11 kinds of variation squat without equipment in it, so it is very interesting. Let’s start …

Basic squat

1. Beginners start Squat Exercise with Basic Squat

Keep your feet slightly wider than shoulder-width. Straighten your back.

Bend your knees slightly. As you sit in a chair, place your ankles on the ground, pull your abdomen in, and keep the waist straight during the entire exercise.

 How to Basic Squat

Systematically move downward, and move your hips backward.

If you’re new to squats, do at least 4-5 raps and if you’re already doing it, they can rap at least 10 – 15 in each set. Make sure you rest in the middle of each set, by doing so you won’t have trouble setting the slag.

2. Wall squat Exercise

Wall squat

Wall squat is also called wall sit. A wall sit is made up of two words, the first-word “wall” which means wall, and the second word “sit” which means sit. As the name suggests, the wall sit means sitting on the wall. To sit on the wall, you will normally have to sit in a chair for 30 to 60 seconds for a certain amount of time. It mainly reduces the pain of your gluts, quads, hamstrings. Let us know in detail how to do wall sit exercises.

How to Wall squat?

Stand back straight for 6 inches keeping the back against the wall.

Slowly bend your knees and bend the body into a chair position.

A 90-degree angle should be made from the knees between your legs.

In this position, keep your neck and head straight.

Now spread your hands in front or right-left.

Stop 10-20 seconds in this position and then stand up straight and rest for 10-15 seconds.

Similarly, do this exercise 5-10 times.

 3. Prisoner squat for Beggioners

prisoner squat

The prisoner squat is a high-strength exercise that targets the gluts, quads, and hamstrings. The “prisoner” arm position (the hands behind your head) that gives the practice its name helps stabilize the muscles in your core as well as your back and shoulders. This exercise is a great exercise to warm the body and strengthen the leg muscles.

How to Prisoner squat?

  1. Stand with your feet. Your legs are wider than hip-width. Raise the arms up and place both your hands behind your head.
  2. Your elbows should be stretched and keep your chest straight, bend with your hips and bend your knees, in a squatting position. Straighten and repeat.

4. Side Squat Exercise

Side squats are an exercise that strengthens legs, glutes and outer thighs for stronger, cleft legs and fit, toned lower body. Side squats are like cousins ​​of all squats. Often overlooked for the more traditional basic squats or other versions, if you learn how to do side squats then you are learning to add lateral movement and extra strength to your outer and inner thighs.

Beginners How to Side Squat?

The side squat is similar to a regular squat combined with a side step/jump at the top of each squat. So make sure that you have space with you and your feet together. Then move your left leg to the left and lower down into a squat position with your weight evenly centered between both legs.

When you stand back from your squat on the left, jump your left leg in the middle and then work your right leg out of the right side and do another squat. Jump back up and side jump to stand again on the left. Keep moving from side to side for each squat for the duration of the exercise.

5. Pistol squat Exercise

Now, squats can be performed in many ways. One of these exercises is single-leg squats. The upgraded version of these single-leg squats are pistol squats. In single-leg squats you have to balance the body while keeping the entire body weight on one leg and then do squats, but in pistol squats, you have to perform deep leg squats while processing single leg squats. Let’s know the right way to do pistol squats.

How to Pistol squat?

First, stand with a general stance. Now distribute the entire weight of your body equally on both legs.

Now spread your left leg straight towards the front. Keep in mind that the knee of this leg should not bend and do not let the soles or claws touch the ground during the whole process.

Spread both arms as wide as the width of the shoulders and spread towards the front. These hands will be used to balance the body.

In this state put the entire weight of the body properly on the left leg and try to balance the body.

When the entire weight of the body falls on the left foot and the balance of the body is formed, bring your hips down while bending your left knee. Like you are sitting in a chair.

Bringing the hips down, make sure your waist, chest, shoulders, and head are not bent.

Now keep bringing the hips down until your hips are joined with the hamstring muscles of the left leg.

Now stand back while balancing the body, but take care that the soles or toes of the right foot do not hit the ground and bend.

In this way, the first rap of this practice is completed. Now wrap 5 in the same way and then wrap 5 with the other leg as well.

6. Plie Squat Exercise

A plie squat is an exercise that strengthens the legs, gluts, and calves and increases the range of motion in your hips. Plie squats originated from ballet position Plie, which keep the back straight while bending the knees. When Plie learns to squat, sometimes referred to as the sumo squat, the toes are outward in a wide stance position. This lower-body moves thighs, hamstrings, and gluts.

How to Plie squat

Stand with feet slightly wider than shoulder distance and bend the toe at a 45-degree angle.

Bend your knees and lower your torso, keep your back straight and tighten your abdomen.

Squeeze your glutes and get into a standing position.

If you want to improve your workouts, feel free to increase the intensity of plie squats, and add upper bodywork to gain extra muscle.

7. Single-leg squat for beginners.

Thigh fat is the biggest problem for women. Thigh and butt obesity spoils the body shape of women. Exercise is required to reduce butt fat. Women also have trouble walking due to fat in the thighs and butt. If you too are looking for ways to reduce fat in your thighs, then a single-leg squat exercise should be done. Performing a single-leg squat reduces thigh fat very rapidly. Let’s know the right way to do a single-leg squat

How to do Single squat?

Stand with feet equally spaced. The claws are 30 degrees outward. Tighten the abdominal muscles and go down, forming the shape of a chair. When the thighs are parallel to the floor, stop and stay in this pose for a few seconds. Now come back to normal.

Perform three sets of 5 squats daily. Take 60 seconds of rest in between each set. You can use poles or dumbbells for support.

8. Squat with Knee Drive Exercise

Squat with Knee Drive

Sitting with knee drive reduces fat in your feet, as well as working on knee pain.

How to Squat with knee drive?

You should stand upright and your legs should be wider than the hip.

Place your hands behind your head and your hand should be pulled.

You try to touch your right foot with the left hand and try to touch the left hand with the right foot.

You can repeat this 5-10 times.

9. Side-Kick Squat Exercise

The side-kick squat exercise is the most important exercise to reduce hip fat. By doing a side kick squat exercise, you can reduce your hip fat in 30 days, this will make the shape of your hip perfect.

How to Side-Kick Squat?

First of all, keep the hands on the waist.

Kick your right leg to the right.

Bring the right foot to the old stage.

Kick left foot to the left.

Repeat this process 10-15 times.

10. Split Squat Exercise

Split squats are a powerful exercise due to their ability to build strength in a one-sided stance. These are one of the major components of athletic performance, as movements such as sprinting and jumping rely on strength in a unilateral stance.

However, split squats are often considered safer and more user friendly than traditional squat exercises.

How to Split Squat?

You should stand up straight.

Then move your right foot forward and elevate the heel of your back foot.

 Keeping your Chest upright, slowly come down until the knee of your back leg hits the floor, then move your body upwards.

Repeat this process with your left leg as well.

You can do this 5-10 times.

Make sure you have a chest while doing this exercise.

Squat Exercise Side Effects 

The squat is a major exercise for men to build their overall shape and strength, as well as many women, performing this exercise as it is also very effective for shaping their thighs and butt. However, some people believe that squatting is dangerous or that squatting can cause the back of your body to enlarge. If you do the squat properly then you can avoid these negative side effects. Here we have mentioned some side effects of squats, let us know what are these-

Knee Injury

Back injury

Lose flexibility

unintended consequences

Women and men of all ages can add squats to their exercise keeping in mind their fitness goals and enjoy all the above-mentioned benefits. If you are looking for a way to make more muscles firm and shapely and achieve a perfect body, then there is no better way to achieve this than using a squat.


Be sure to consult your doctor before beginning the exercise.

The fitness status of each man is different.

Start exercising under the supervision of a fitness trainer.

You have more pain in your knee, then you should avoid doing this.

For start an exercise, you can search videos on Google or YouTube and start exercise after watching  videos. If you want to join us then search “Puneet Singh Tandi Gurera” on Google and YouTube.

Today we wrote about Squat exercise without equipment, hope that you must have liked our blog, if you like it, then you must share it among your family and friends.

Puneet Singh Tandi Gurera

Student & Fitness Blogger

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