Standing Squats (No Weights)

None Buttocks Hip Stabilizers Quads

This exercise is designed to strengthen the legs and gluteal muscles. The squat is a great overall exercise that requires many stabilizing muscle groups as well.


  1. Start this exercise with feet shoulder width apart.

  2. Slowly bend your knees and push your bum towards the floor as if to sit on a chair. Make sure to keep your torso straight, and that you do not strain your back. Slowly rise, and return to starting position.

  3. Do 3-5 reps or as desired. Holding a barbell behind the neck or in front will help stabilize you, but also make this exercise more challenging. You can also hold dumbbells in each hand. can not be held responsible for any injuries which may occur as a result of these exercises, advice or recipes displayed on this website. Do not undertake any exercise program, diet or treatment provided by the site without professional or qualified supervision.