How to start squats for beginners

Introduction:

Hey everyone, Chad Derowitsch here from KCFITCLUB in Overland Park, KS. Today, I want to introduce you to an amazing exercise that can help improve your hip and knee mobility, balance, and overall strength: the Adjustable Step Bodyweight Squat. This exercise is a great way to prepare your body before moving on to weighted squats, ensuring you have proper form and technique.

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Benefits of the Adjustable Step Bodyweight Squat

The Adjustable Step Bodyweight Squat is an excellent exercise for several reasons:

• Improves Mobility: By focusing on the squat motion without added weight, you can work on your hip and knee mobility, which is essential for many everyday activities and exercises.
• Enhances Balance: This exercise requires control and stability, which helps improve your overall balance.
• Builds Strength: Even without weights, the Adjustable Step Bodyweight Squat is effective at building lower body strength, particularly in the quads, hamstrings, and glutes.

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How to squat for beginners

How to Perform the Adjustable Step Bodyweight Squat

Here’s a step-by-step guide to mastering this exercise:

1. Set Up Your Step: Position an adjustable step so that when you sit on it, your knees are bent at a 90-degree angle. Your knees should be level with your buttocks, and your feet should be shoulder-width apart and slightly in front of you.
2. Hand Position: Place your hands together in front of your chest as if you are praying. This helps maintain balance and proper posture.
3. Stand Up: From the seated position, stand up without rocking forward. Keep your hands in place, head and chest up, and bring your hips forward until you are standing straight.
4. Lower Yourself: With control, lower yourself back down to the seated position, coming to a complete stop. Make sure to keep your movements smooth and controlled.
5. Repeat: Aim for 10 to 15 repetitions. As you become more comfortable with the movement, try removing a riser from the step to go into a deeper squat, increasing the intensity of the exercise.

Tips for Success

• Focus on Form: Proper form is crucial to prevent injury and maximize the benefits of the exercise. Keep your chest up, back straight, and knees aligned with your toes.
• Control Your Movements: Avoid rushing through the exercise. Controlled movements ensure you're working the right muscles and improving your balance and strength.
• Progress Gradually: As you get stronger and more comfortable, gradually reduce the height of the step to increase the difficulty.

By incorporating the Adjustable Step Bodyweight Squat into your fitness routine, you'll be setting a solid foundation for more advanced exercises like weighted squats. Remember, consistency and proper form are key to making progress.

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Get in Touch 

If you have any questions or need personalized guidance, don't hesitate to reach out. I'm here to help you achieve your fitness goals.

Chad Derowitsch, MBA, BA: Exercise Science
Email: [email protected]
Website: www.kcfitclub.com

Address: 11848 Quivira Road, Overland Park, KS 66210
Overland Park Personal Trainer

• Certified Online Personal Trainer
• Certified in Exercise Nutrition

Stay strong and keep pushing forward!