Bodyweight squats are a staple in any workout routine, and for good reason. They target multiple muscles in the lower body, including the quadriceps, hamstrings, glutes, and calves. Plus, they can be done anywhere, with no equipment needed. But once you’ve mastered the basic bodyweight squat, it’s time to challenge yourself with some advanced modifications that will take your lower body strength to the next level.
1. Pistol Squats
Pistol squats are one of the most challenging bodyweight squat variations, but they are also one of the most effective for building lower body strength. To do a pistol squat, stand on one leg with the other leg extended out in front of you. Lower yourself down into a squat position, keeping your extended leg off the ground. Then, push through your heel to return to the starting position. This exercise requires a great deal of balance and stability, so start slow and focus on proper form.
2. Bulgarian Split Squats
Bulgarian split squats are another advanced bodyweight squat modification that targets the quads, hamstrings, and glutes. To do a Bulgarian split squat, stand a few feet in front of a bench or elevated surface. Place one foot on the bench behind you and lower yourself down into a squat position, making sure your front knee stays in line with your ankle. Push through your front heel to return to the starting position. This exercise is great for isolating each leg and improving muscle imbalances.
3. Jump Squats
Jump squats are a plyometric variation of the traditional bodyweight squat that will not only strengthen your lower body but also improve your explosive power. To do a jump squat, lower yourself into a squat position and then explosively jump up, reaching your arms overhead. Land back in a squat position and immediately jump again. Make sure to land softly to protect your joints. This exercise is great for improving athletic performance and increasing overall lower body strength.
4. Hindu Squats
Hindu squats are a dynamic bodyweight squat variation that targets the quads, hamstrings, and calves. To do a Hindu squat, stand with your feet shoulder-width apart and your arms extended in front of you. Lower yourself down into a squat position while simultaneously lifting your heels off the ground. As you come up out of the squat, push through your heels and extend your arms overhead. Hindu squats are a great way to improve mobility, flexibility, and lower body strength.
Incorporate these advanced bodyweight squat modifications into your workout routine to challenge yourself and take your lower body strength to the next level. Remember to always focus on proper form and listen to your body to avoid injury. With dedication and consistency, you’ll be on your way to a stronger lower body in no time.