5. Wall Sit
Slide your back down a wall until your thighs are parallel to the ground. Keep your back straight up against the wall.
6. Sumo Squat
Take a very wide stance and cross your arms in front of you. Begin the squat by sitting back, and focusing on keeping your chest up and knees pushed out. The sumo squat places more emphasis on the hip adductors and abductors than an air squat (below).
7. Air Squat
Stand with your feet hip-width apart and your feet facing forward. Slowly sit back by bending the hips and knees until the thighs are parallel to the floor. Keep your weight on your heels throughout the movement and press through them to return to a standing position.
Find a step or bench, and place one foot on the raised surface. Step up until the front leg is straight, and then return to start by stepping down (don’t jump!)
9. Static Lunge
Stand with your hands on the hips and take a long stride forward. Your feet will stay in this position throughout the exercise. Slowly lower your body until the knee of your opposite leg is close to or touching the floor. Push back up into the starting position and repeat with the opposite leg.
10. Forward Lunge
Once the static lunge becomes too easy try stepping forward and then pushing back up to stand with your feet together.
11. Reverse Lunge
Rather than stepping forward, try taking a long stride backwards to place added emphasis on the hips.
12. Bulgarian Split Squat
This is a great exercise that can be tricky to master. Stand in front of a raised surface and place one foot behind you (laces down) on said surface. Keeping your torso upright, descend until the knee of your rear leg touches the ground, and then push back up to return to the starting position. Make sure the knee of your front leg doesn’t move past the toes.
13. Single-Leg Box Squat
This is a progression towards the pistol squat that a lot of people will find difficult. Standing in front on a raised surface (such as a chair, stool or step), stand on one leg and sit back on to the surface behind you. Keep your arms out in front of you as a counterbalance and try to keep your torso upright throughout. As you improve at this exercise you can use lower surfaces.
14. Skater Squat
Stand on one leg with your hands out in front of you as a counter balance. With your other leg out behind you and a slight forward lean, sit back until the knee of the rear leg comes close to the ground. Quickly push back up to the starting position.
15. Shrimp Squat
To perform a shrimp squat, begin in an upright position, then bend one knee so you can grab your ankle behind your back (just like you would if you were stretching your quads). From there, slowly lower yourself down until your knee touches the ground, then stand back up. MUCH easier said than done!
16. Pistol Squat
The pistol squat takes a great deal of balance, coordination, flexibility, and strength. It’s for that reason that it’s one of the most impressive bodyweight exercises in existence. To give it a shot (excuse the pun), hold one leg out in front of you from a standing position and squat down while keeping your weight on your back foot.