A bodyweight squat is one of the best exercises! A bodyweight squat if performed properly will strengthen your quads, hamstrings, glutes, calves, and core.
How do you perform a bodyweight squat?
Simple. First, stand with your feet about shoulder width apart, toes can either point straight ahead, or if you want to work your inner thighs, point your toes slightly outwards. This will also help you to get deeper into the squat position. Place your hands behind your head like a prisoner. Now push your hips back as if you are about to sit in a chair to avoid your knees going over your toes, which could cause pain or dicomfort in your knees. Use control to lower yourself down slowly until thighs are parallel with the ground. Keep looking straight ahead to avoid rounding your back. Pause for 1 second and return to the standing position squeezing your glutes on the way up. There you have it...Easy Peazy!
To add more resistance, hold onto 2 dumbbells while doing your squat or place a barbell on the top of your shoulders (not your neck). When you add weights, watch that your knees do not turn in or out as you squat down. If they do, the weight you are using is too heavy and should be lowered to prevent injury.