What Are the Best Squat Exercises for a Beginner?

Best Squat Exercises for a Beginner (Image Source: Shutterstock)

Bodyweight Squat

How to Do it

  1. Stand with your feet shoulder width apart and your feet slightly pointed outward. Clasp your hands together in front of your body.
  2. Hinge at the hips and drop your butt back as you descend into a parallel squat position, where your thighs are parallel to the floor.
  3. Push through your heels to return to the start position.
Bodyweight Squat (Image Source: Shutterstock)

Why it’s Good for Beginners

Goblet Squat

How to Do it

  1. Stand with a kettlebell held in both hands against your chest. Feet should be shoulder width apart and pointed slightly outward.
  2. Maintaining an upright torso, drop your butt down and back as you descend to a parallel squat position.
  3. Push through your heels to return to the start position.
Goblet Squat (Image Source: Shutterstock)

Why it’s Good for Beginners

Barbell Back Squat to Box

How to Do it

  1. Place a twenty-four-inch box about eighteen inches from a squat rack.
  2. Load an empty barbell on a squat rack and set it at shoulder level.
  3. Get under the bar, with it resting across your trapezius and shoulders.
  4. Unrack the bar and take a step back.
  5. Looking directly ahead, hinge at the hips as you lower until your butt touches the box.
  6. Push through your heels to return to the start position.

Why it’s Good for Beginners

Dumbbell Squat

How to Do it

  1. Stand with a pair of dumbbells held by your sides at arm’s length. Your feet should be shoulder width apart with your feet pointed slightly outward.
  2. Hinge at the hips to descend into a parallel squat. In the bottom position, the dumbbells should almost touch the floor.
  3. Push through the hills to return to the start position.
Dumbbell Squat (Image Source: Shutterstock)

Why it’s Good for Beginners

Overhead Squat

How to Do it

  1. Load an empty barbell on a squat rack and set it at shoulder level.
  2. Take hold of the bar slightly wider than shoulder width with an overhand grip, unrack the bar, and rest it across your clavicles and front deltoids.
  3. Press the bar directly overhead and lock out your elbows.
  4. Hinge from the hips as you descend into a parallel squat position.
  5. Push through the heels to return to the start position.

Why it’s Good for Beginners

Pistol Squat

How to Do it

  1. Stand in front of a twenty-four-inch high box or a chair. Your feet should be shoulder width apart.
  2. Lift your left leg off the floor, straightening your leg out at an angle. Place your hands out to the sides for balance.
  3. Lower until your butt touches the box or chair.
  4. Return to the start position.

Why it’s Good for Beginners

Resistance Bands

9 Resistance Band Squat Variations — Set for Set

Conclusion

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1AND1 Life

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We’re a modern wellness lifestyle platform and brand, providing readers with content created by vetted experts that you can trust.

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