BODY WEIGHT SQUAT

Instructions

Stand with both feet shoulder width apart and hold onto something that can support you. Slowly lean back and keep everything straight from the knee up to your head. Descend down so that your knee goes ahead of the toe. Do not go past a 45 degree angle, and return to upright.

Tips

The best way to make sure this exercise is executed correctly is to really try to keep your hips and back straight. Act as if you were kneeling to the ground without moving your upper body. The only moving part of your body is the lower portion of the leg.

A.K.A. Jump Squat

Instructions START: Stand in an open area with your feet hip-shoulder-width apart in a "ready" athletic stance.

MOVE: Bend at the knees and hips, letting your glutes track backward to lower yourself. At the point where your thighs are parallel to the floor, reverse direction, driving up explosively through your heels and the balls of your feet to lift your body off the floor as high as possible. Land with soft knees and immediately lower into the next rep.

Instructions

Stand with both feet shoulder width apart with your hands on your hips. Keeping your heels firmly on the ground, lower down until your legs are Parallel with the ground. Be sure to keep your head up and chest out, and abs tight. Do not let your toes point outward as you descend down slowly. Come straight up squeezing your Glutes (Buttocks) as you stand fully upright.

Tips

If you are having trouble executing this exercise, hold onto the door, or something in front of you with both bands for support. Sometimes this can help in keeping your back straight and hells flat on the ground.

Stand tall with your feet shoulder-width apart, toes pointed slightly outward and arms extended out in front of you for counterbalance. In a controlled manner, drop your hips down toward the floor while also pushing them back. Keep your weight over your heels, your chest out, lower back flat and eyes facing straight ahead (not looking down to the floor or upward). Descend until your hips drop below your knees, then extend your hips and knees to press back up through your heels to the standing position.

A.K.A. Wall Squats

Find an open space of wall and lean your back against it with your heels a couple feet in front of the base of the wall. Bend your knees to lower your back down the wall until your quads are just past parallel with the floor. Make sure your knees are directly above your heels; you may need to shift your feet forward or back to achieve this. Hold this "wall sit" position for time (30 seconds or longer, or to failure, depending on what the workout calls for), then raise yourself back up the wall.

Stand upright and place feet shoulder width apart form each other, and have you toes pointed straight ahead. (your feet must stay planted and straight throughout the exercise) Place the ball above your head and tighten your stomach (Suck it in). Take a breath in as you squat parallel with the ground slowly (on the way down count to 3, to time the speed correctly). As you squat down bring the ball in front of you keeping your arms straight the entire time. Come back up to the starting position now moving the ball back above your head. You have now completed your first repetition. Proceed to complete all the designated reps according to your program. Rest time in between your sets should be no more than 30-45 seconds.

Stand upright and place the ball Behind your back or lower portion of the buttocks. Lean against the ball that should be placed on a door or wall. Place your feet directly in front of you about one foots length in front of your torso. Place your hands on your hips and keep your stomach tight. Squat down Parallel with the ground keeping a straight back so that the ball supports you the entire time. Come back up and repeat. You have now successfully completed a ball squat!