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How to Make a Squat More Challenging When You Don’t Have Weights

Sometimes you just don’t have weights available to challenge yourself, and you don’t want to do 50,000 squats.


Instead, do single leg squats.


There’s a lot to be said for single leg work. After all, we spend a lot of time on one leg. Every time you take a step, you’re briefly standing on one leg.


Here’s the thing, though: just because they are challenging doesn’t mean you can get away with sloppy form.


If you have limitations in mobility or you haven’t exercised in a long time, you’re gonna be wobbly!


That’s okay, because you can still get a great leg workout when you hold on to something for support!


At Her Fitness, we have bars attached to the wall that we use for tons of exercises, including body weight single let squats. At home, you hold onto a door jamb, the door itself, bed post, knoll post, or anything similar.


Here are some tips to help you out:


  1. Push your hips back. (Don’t lead with your knees.)
  2. Look straight ahead.
  3. Keep your knee in line with your ankle. (The knees can go past the toes if you get low enough.)
  4. As you stand up, think about driving your foot into the ground, almost like a corkscrew.
  5. Stand up tall, and think long in your back.
  6. Stay within your pain-free range.


Let me know if you have questions!

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