How to Do Free Squats

Two Methods:Free SquatVarieties

The squat is considered to be the most important exercise. Although many males favor the bench press and many females favor hip and abdominal exercises, the free squat, a squat that is done without any equipment or machines, can easily be scheduled into your workout. This type of squat is also called a bodyweight squat. Squats: strengthen the legs and hip muscles, provide balance in its range of motion, is a stretching exercise in its bottom position, and it will give your legs great endurance if done for medium or high repetitions..

Method 1
Free Squat

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    When squatting, track your knees over your feet. Your knees will be in a weakened and injury prone situation if you do not track your knees over your feet. Your knee joint is like a door that moves on its hinges or like your elbow joint. Check your form and always remember this form consideration of squatting.
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    Avoid side stress on your knees by doing them with your feet shoulder width apart.
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    If you must do a wider stanced squat, angle your feet out and do these squats in a half range of motion. Remember to track your feet over your knees. Do the bottom half range of motion. If you do the full range of motion you will be slightly stressing your knees laterally, but most importantly, you will be teaching your body to move in a motion that has your knees in a weak position. Using bad form may not cause injury with free squats, but with a barbell or in a real life situation - you could injure your knees.
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    Do not bounce into a squat. Descend with control and ascend in any manner, however do not ascend without braking at the top. When you see professional or elite athletes doing squatting movements very fast, they are moving with control.
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    Stop at the bottom, when your thighs lightly come into contact with your calves. By going beyond this, you would be putting stress on your knees by "prying" them apart.
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    Build your squatting ability over several workouts by adding a repetition or two every workout. Squat as often as twice a week and as infrequently as once every three weeks. For each workout work up to doing at least 10-13 repetitions and as an upper limit- there is none. There is no need to do hundreds or thousand squats.

Method 2

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    Try a variety of different free squats. Squats do many things for you, but it is also a practical exercise. When the leg muscles are strengthened, a person's metabolism becomes more active. Doing a variety of squats also works more muscles and makes your workout varied and more fun.
    • Do a few squats on the balls of your foot. You may be in a situation where you do not want to be flat footed. If you cannot do a few squats on the balls of your feet - don't.
    • As an alternative to doing squats on the balls of your feet, do them with a calf raise. Do your squat but at the end of your ascension, rise higher with your calf muscles.
    • Do jumping squats. Jump vertically or horizontally. Study the form of athletes doing jumping squat motions. Jump just a few inches and not like a track and field broad jump or vertical jump test.
    • Go beyond free squats and do an aerobic level type of lifting by using a dumbbell or kettlebell weight (less than three pounds) or a dowel to mimic a barbell.
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    Chair squats. If you are unable to do continuous squatting, try chair squats.
    • From the sitting position, rise to the standing position, descend, sit in your chair and rest a bit - this is a single. Work up to doing 10 - 15 singles over several months.
    • To increase intensity, decrease the time between singles or do doubles. To do a double, rest only after you have done two chair squats.
    • Use your upper body by pushing on your thighs or the armrests to rise and descend for a total body workout.
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    Think long term. Do squats for the long term by using a frequency and a doable, varied and safe routine to do for a lifetime. Keep a workout log.


  • Squatting with weights should be done flat footed and with safety precautions if using a moderate or heavy weight. Also do one set of an abdominal exercise.
  • When looking at the an exercise article on squats or a routine that has squat like movements, completely disregard the attractiveness or fitness of the model, the ability of the writer, the great animation, and other things. Instead, consider deeply the safe form of doing squats (or any other exercise) from a medical, structural or common sense viewpoint. Your knees are very important, take care of them.
  • Squat with weights for shaping your body. Squat for three sets, consisting of two warm-up sets and one working set, to shape your body quicker and more effectively than any one hour session class.

Sources and Citations

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Categories: Calisthenic Exercises