The BEST Bodyweight Squat Variations & Workouts

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You will NOT find a more comprehensive video about body weight squats anywhere. Here are the best body weight squat exercise variations and workouts from certified strength coach and FMS instructor Brian Klepacki, MS, CSCS, CISSN.
Start implementing some or all of these bodyweight squat variations right away. Whether you're a powerlifter, bodybuilder or casual lifter, training with body weight is essential to quality movement. Body weight only workouts help to benefit our strength to weight ratio which takes a nosedive for most people over 20 years old.
Kids happen to have amazing strength to weight ratios and therefore can move their body weight extremely well. This quality should never be lost or at least always be worked on since it becomes a quality of LIFE issue as we age!
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[@Criticalbench]

𝐓𝐎𝐃𝐀𝐘 𝐎𝐍𝐋𝐘!! 𝐅𝐑𝐄𝐄 𝟏𝟎 𝐁𝐞𝐬𝐭 𝐁𝐨𝐝𝐲𝐰𝐞𝐢𝐠𝐡𝐭 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐨𝐟 𝐀𝐋𝐋-𝐓𝐈𝐌𝐄: www.criticalbench.com/bodyweight/

[@bensanterre9478]

8:30 the workout starts. If you want to skip the explanations.

[@Derrickontheway]

Ben Santerre thank u

[@lacukamamo]

Ben Santerre thanks

[@mrnelson8367]

Ben Santerre he talk too much

[@abdubura]

Thanks buddy!

[@dogfloop]

Careful he’s a hero

[@lawrenceballack5506]

JEEEEZ this drags and drags! 8 minutes of useful info stretched over 18 minutes!

[@ashoksalunke6135]

Thanks for teach us different veriation of squats

[@Criticalbench]

Sure thing! More to come!

[@laurahero8778]

Love you!Life saver,Im a begginer.Have been stressing the entire time that I have been doing it wrong.I don't have the worst figure therefore breaking my body parts seem to be easier(my trainer)seesThank you!

[@Criticalbench]

You're welcome! We're glad you find it so helpful, Laura.

[@mariot.8218]

Great tutorial, I tried them today, a lot of fun doing them, not easy 😊🔥

[@Criticalbench]

Awesome! Glad you are enjoying the exercises. Keep it up! 👍👍👍

[@alexcolin9928]

You are the man Coach Brian!

[@Justice4all2023]

Excellent workouts for people without gym equipment

[@Criticalbench]

Yes Sir!!! Thank you Richard 💪🏻👍🏻

[@latreemsmorrow7291]

Thank You

[@fabeonshaw9563]

it works for me ,I do it every week. thanks for your kind help

[@deverm00]

Thank you. I am incorporating these into my workout today. I needed this motivation

[@Donna-vh5ym]

Me too...

[@regprofant6984]

I quit barbell squats as I don't want to put weight on my shoulders/back as recovering from stroke, two crushed discs in my neck and low back, and I am 73. So bodyweight exercises are great.

[@kshdhfnsjbhshhd846]

9:29 (In Out Squat Jump) 12:20 (Narrow Squat)

[@crazydavec3861]

I do squats most days.... Usually the diddly kind..... diddly squat! 😀 ... more seriously I've found that in just my socks it seems to target the adductor muscles more, which I usually want to do ... just two sets (x5 then x10) most days has really helped with knee bother and other issues, and with a quick warm up just five minutes to do!

[@Criticalbench]

Awesome! Thank you for your feedback. We're so glad it's working well for you! :-)

[@amirshaikh5675]

I like Narrow and Sumo squats, Thanks Buddy 😃

[@optimaxperformancetraining8285]

amir shaikh you're welcome!!

[@toehead20007]

Optimax Performance Training why is your shirt off?

[@MS_Work10]

It's secret bingo

[@ims3110]

and Atlas shrugged it helps us women get through the workout 😂

[@rudymorgan1975]

good leg exercises, I would like to know if you have some warm up leg exercise. thanks I enjoy watching these leg exercises.

[@vertigohan]

Great video. Thx

[@Criticalbench]

No problem!

[@joycesantiago4936]

This is a great workout! People its also a tutorial for beginners too. Safety first! While he talks do push ups or abs. Geez!

[@quyha2251]

Can I apply these exercises to jump higher and run faster?

[@ronniekinnard4033]

Did the pulse squats after getting about 5 1/2 hours of sleep. I love doing lower body!

[@ronniekinnard4033]

Really excited about incorporating all these with my substitute weights!

[@Criticalbench]

Awesome!

[@regprofant6984]

Nice video

[@1111atpepe]

Can you post a video on how to workout our calves?

[@rosexavier7883]

very good, very creative. thanks

[@regprofant6984]

I wpuld follow this up with my martial arts stuff.

[@Criticalbench]

Cool! Let us know how it goes

[@Fitcat98]

Thanks!

[@Teemus_1994]

thx for this video .....sir

[@sebastiansalas4787]

I had surgery on my left leg I broke my tibia an I try to do squats but I can go all the way down cause of my leg can I do then with the tips of my legs

[@Criticalbench]

Due to your injury do NOT force attempting to go all the way down. Work within your ROM.

[@sebastiansalas4787]

But will it still work as to have strong legs

[@Gbpsfitness]

Upon landing from the box I noticed that your knees are not soft at all is that safe? Meaning don't your knees bend naturally a bit, in other words don't lock them!

[@Criticalbench]

should cushion your landing a little yeah 💪

[@richardsolorio5910]

good video

[@Criticalbench]

Thank you

[@TheNaveedhaq]

respect

[@zecalimazeca]

9:12 11:51

[@Criticalbench]

👍👍👍 good stuff!

[@HeathifyMyLife]

Of all squats I enjoy the narrow ones the most and if we add baby pulses on top of them oh la la 👍💙

[@autumnrain3998]

Great info.... gonna add this to my leg routine

[@bagelstruth9313]

I am from Asia

[@samualwhittemore228]

Bagels Truth I am from the Americas

[@sauvage775]

Pistol squat, Archer squat, Dragon pistol squat...

[@trevbarlow9719]

The first two are good, though I'd swap pistols with shrimps. Dragon pistol squats are simply not worth the effort. The extra difficulty does not challenge the leg muscles, but rather flexibility, stability and coordination.

[@jalikbenjamin6572]

What kind of food can I eat

[@Gbpsfitness]

That's froggers or frog squat? I'm confused

[@paulneal9265]

Some of those squat variations are beyond my abilities currently.

[@Criticalbench]

Nothing to worry, Paul. Take things one step at a time :-)

[@karlalomeli8086]

yo lol it is sooo hard to concentrate on what he is saying without admiring how 💣 he looks in those shorts..🥲🥲😍

[@Criticalbench]

Thank you, Karla! 😎

[@multiverseoftimelessness4391]

I liked everything about this instructional video, except that part where you said: "I love Animals, I love to eat them, I love to pet them". Honest, but also kinda weird to sound like you were mixing affection for animals but also disregard for their well being. Something off about that statement. Otherwise, good tips on squats.

[@victoronyemaka8852]

you talk too much. go to the action

[@Criticalbench]

You can always fast forward, if you feel the need

[@cherylmartin1070]

Victor Onyemaka he do ...but his workouts or 👍🏽👍🏽👍🏽 I do it in the gym and my home

[@joebobmarley2854]

Do you breathe??

[@ahmedfarahsource41]

how about if you ejaculate (mustibation) daily or 4 times a week and you do perfect exercise daily but still you don't see any change or progress . plz help?

[@dontcaretochooseone]

I do like to eat frog legs😀

[@samualwhittemore228]

ΝΙΚΟΛΑΟΣ ΓΚΛΑΒΟΠΟΥΛΟΣ ...tastes like rattlesnake.

[@AB-si4bg]

You talk too much for too long, at least talk while you at!

[@Criticalbench]

Thank you for your feedback, however the talking we do is to provide good, proper instruction as several of our viewers are beginners and working out at home. This information is important for them to be able to execute the exercises safely AND so that they get the results they want.

[@tizmon]

omg. your back is arching at the bottom of your half squat. you should stop showing wrong excise examples especially when you say your intended audience is the beginner. you are not flexible enough to go that deep in your squats.

[@Criticalbench]

Coach Brian's form & technique is on point in this video.

[@joanholliman673]

You are cute!!

[@Criticalbench]

Thanks

[@joanholliman673]

@@Criticalbench 😘

[@beanstaIkjack]

Great!

[@styleyK]

He is correct, but I would say that leg length also plays a massive part in how well you squat. As it strongly effects your center of gravity, as a result because I have long legs my torso leans forward more to compensate/ regain my center of gravity. if I had shorter legs I would sit more up right, so I take a slightly wider stance, thus shortening the distance from my hip to knee, changing my center of gravity and allowing my torso to sit upright and taking any excessive load off my back.

[@OliveMule]

styleyk gravity isnt real u jew

[@styleyK]

KZbin Hasbara Support !??? WTF are you on drugs. Why are you name calling on a exercise technique video??? and I am not Jewish!!!! My word there are some real idiots on the planet, focus on the video content you tool!

[@McStroboscobe]

In my opinion, doing this exercise barefoot would improve your anchle strength also

[@salem9341]

Depends on the floor u r on

[@bar2jj]

Your abs became defined immediately after you began the timed workout... it’s obviously an effective routine to follow. Thank you for the video.

[@Criticalbench]

You're welcome! :-)

[@kenbrown8528]

Well done Coach. In the mid to late 1950's I did hundreds of squats daily as a teen. I always came up off my heels. My best was 400 in 15 minutes in one set otherwise I did 3 sets of 150. I am working on getting more flexion in my hips and ankles almost 75.

[@144Donn]

Adds some good spice and direction for a relatively experienced gym guy!

[@Criticalbench]

Thanks for watching

[@samualwhittemore228]

Nice presentation! Thanks!

[@vertigohan]

What is or are the differences between back squat vs squat power machine?

[@Criticalbench]

When using the machine, it basically will help support the anatomically correct position of your body throughout the entire range of motion for the exercise. When doing a regular back squat with a barbell, you will activate more of your core to keep the correct position

[@vertigohan]

@@Criticalbench For better results which exercise is the best? Back squat? Thanks for the info.

[@kristenmarie6478]

Love your video's! Thx 😉 will definitely be incorporating with my regular workouts.. 💪

[@Criticalbench]

So glad you loved it! :-)

[@loum111]

If never heard anyone say that about bodyweight workouts only really benefit newbie gains. Interesting. So if I'm not a newbie, what would be the benefits of doing this work out if I'm not going to gain mass on my legs? Also, how is frog squat different than a burpee? What are the benefits of a bear squat?

[@kyglowen4185]

loum111 You might not gain mass but, Strength, and Toned Legs is always another benefit.

[@mandielou]

loum111 burpees are when you go from frog position to plank back to frog and then you jump up in the air with your arm straight up and then you do it all over again. 🐸 squats you don't jump up

[@fabeonshaw9563]

nice body excercise for the body

[@bagelstruth9313]

What?

[@zaneeltoro6412]

LOL!!!

[@yeyecatzinortega6224]

Somebody has to give some advice to this dude!

[@Criticalbench]

?

[@The_Kirk_Lazarus]

Progressive overloading can add mass while still using bodyweight.

[@Criticalbench]

Thanks for your feedback

[@trevbarlow9719]

But how do you progressively overload the bw squat?

[@Nekkiepooh1]

I'm exhausted just watching you. Great workout though.

[@Criticalbench]

Thank you! Go ahead and give it a try - feel free to do the exercises at your own pace.

[@Nekkiepooh1]

Will do

[@colossusofrhodes1282]

Excellent variations in squats. I will incorporate them into my workout. My only suggestion to you is: your feet need to track with your knees. You are going to fuck up your knees if you continue to “toe in”

[@heleros4000]

Hi. Most squat instructional videos tell us to squeeze our glutes when coming up. Are you supposed to or not?

[@harveytubbs7866]

But apparently dont do these everyday or you'll hurt yourself, according to another video.

[@ronniekinnard4033]

Are these exercises effective for inner thighs?

[@Criticalbench]

Yes, indeed. The upper thigh and adductor group get a lot of benefit from squat variations. Diversity of movement is key to full leg development.

[@ronniekinnard4033]

@@Criticalbench Thank you so much.

[@ronniekinnard4033]

It feels so good when your bones pop.

[@judesal812]

great workout...can See good results there

[@regprofant6984]

Bruce Lee never had big legs but they did pretty well

[@AllKindsOfWays]

Bad ass..i can't wait to try it!

[@pinkudalui4948]

Jio ji

[@19rocket64]

work while talking...18+ min?

[@Criticalbench]

We have to be able to deliver instruction as well as lead by example of doing : )

[@TheRick8866]

Great video. It was exactly what I was looking for. I'm trying to work on strength and proper form without hurting my lower back

[@secretbillionaire463]

His legs are still skinny though!😂

[@Criticalbench]

I don't know. They are proportional.

[@harveytubbs7866]

thats because he thinks daily bodyweight squats are dangerous. I doubt he could even do 2 plates

[@mandatorythrive]

Quickie Landweg I do only bodyweight squats and my legs not skinny and I have bad calves and leg genetics. I train my legs 6 days a week and the tempo he is showing will not make your legs bigger u have do fatigue setz first before working sets 25 bw squats followed by a 60 sec hold then ur working set of 50 bw squats theres no time under tension here u can't lock out until maybe the 3rd set once your legs are fatigued. do regular sets followedby plyometric setz rest with walking lunges after the 5th set five setz really 10 sets but you don't count the fatigue setz.

[@Donna-vh5ym]

@@mandatorythrive // may I ask what are fatigued sets? I'm really trying to learn as much as I can. Don't laugh...serious question.

[@mandatorythrive]

@@Donna-vh5ym setz you do prior and after real sets to create fatique so lets say you want your legs to fatique with 15 very slow bodyweight squats to make that as difficult you can do a wall hold prior for as long as u can or do high rep sets of squats 1st. The key on your real sets is perfect form

[@dean3583]

You look tired, take some weeks off your training. More is not better.

[@joebobmarley2854]

sodium/potassium

[@coachbrian3035]

lololololol, is this guy for real???

[@mandielou]

Coach Brian and what is that supposed to mean?

[@vincentkline5338]

dude put a shirt on... at least a tank top