If you’re social distancing yourself because of coronavirus (which is definitely a good idea), you don’t have to just sit on your couch. You can get a great workout at home without any fancy gym equipment.

One move that’s effective and simple is a squat. Using just your own body weight, you can get a total body workout that tones your muscles and keeps your heart pumping.

Squatting is great because it works multiple muscles at once, but also because it can be adjusted to fit your level of fitness. Depending on your strength and fitness goals, you can find a squat variation that works for you.


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What are the different types of squats?

The most basic version of a squat is the simple bodyweight squat. This involves using only your bodyweight to complete the squatting motion. Those who are unfamiliar with squatting should definitely start with bodyweight squats to ensure they are keeping the proper form.

If you’re a little more advanced and have some gym equipment in your home, then goblet squats might be best for you. Goblet squats involve holding a dumbbell or kettlebell close to your chest as you squat in a wide stance.

Dumbbell squats are similar, but they involve placing a dumbbell on each shoulder as you squat. As with any squat, it’s important to keep your form to reduce injury. Make sure you keep your back straight and squat down without leaning too far forward.

If you have a bench or high step, then you might consider Bulgarian split squats. You can choose to do these with or without weights, but the basic movement involves placing one foot on the bench behind you and lowering your hips. Start by completing a few reps on one leg, then switch and do the same number of reps on the other leg.

What other equipment could I use?

Besides dumbbells, kettlebells, and a weight bench, you could also consider using a squat rack. Squat racks help you safely load weight onto the bar and place it in the proper position on your shoulders.

You’d typically find a squat rack at a gym, but there are some affordable options available that you could purchase for your home. If you’re serious about squatting, then check out this guide to finding the cheapest squat racks.


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How can I make sure I’m squatting correctly?

As with any exercise, it’s important to make sure you have the proper form when you’re squatting. The key is to start with light weights or no weights at all to get the basic form down. Once you have nailed the motion, then you can start to adjust and try different variations.

When you’re squatting, it’s important to keep your back straight and knees protected by placing your feet in the correct position. For more info on how to squat, check out these tips.

We know it can be tough to stay home for long periods of time, but it’s important to stay active. Even if you can’t get to the gym, you can still stay on track with your fitness goals by completing easy at-home exercises such as squats.


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