How to Stretch for Bodyweight Squats

How to Stretch when doing Bodyweight Squats

This article is going to teach you how to stretch when performing  bodyweight squat. Squats are one of my personal favorite bodyweight workouts, it works some of the largest muscles in your body and you can see results quickly when working them. Stretching these muscles is important because leg flexibility is a key factor in many of the more difficult variations of the bodyweight squat. When performing these stretches, remember to take your take and to relax, don’t rush through the stretches, enjoy them.

 How to Stretch the Gluteus Maximus

Gluteus Maximus

The Gluteus Maximus

When stretching the gluteus maximus, remember to keep your core firm and your back “straight” (don’t slouch). This

ensures that the muscles are properly getting stretched. It is also important to keep your leg straight, and not to apply too much

pressure during the stretch.

How to Stretch the Quadriceps

The Quadriceps

The standing quad stretch is one the most common stretches and there is a solid chance you’ve done it

at least once before in your life. If you struggle to balance, despite their advice, you can balance yourself

by putting your free hand on a wall, but ideally, you wan’t to be able to do this without using a wall for assistance.

How to Stretch the Hamstrings


The Hamstrings

The Hamstring stretch can be difficult if you haven’t done it before, but don’t worry, just slowly ease

your way into the stretch, ideally you want to be able to touch your toes, but you need to work to

this point slowly.  Just lean into it as far as you can without causing too much discomfort.

How to Stretch the Erector Spinae

Erector Spinae

The Erector Spinae

This is the same as the gluteus maximus stretch.

Remember to take your time while doing these stretches, again, don’t rush through them, relax and enjoy it.

If you have any questions or suggestions, leave them in the comments and I’ll address them right away. Hope you enjoyed.

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Posted in Beginner Stretches, Stretching
4 comments on “How to Stretch for Bodyweight Squats
  1. Silvano says:

    Hi Alex,

    Today I found your website, and i think its awesome!

    I am a beginner very weak… but I now know why i have always failed at fitness, and the reason is a lack of goals, fun and sometimes getting to fast to hard into workouts. I have always wanted to do bodywieght, and then I got very interested when I saw Hannibal and the barstarzz. I fond your website and I said finally I think this is what I was looking for! I am still not certain of my goals, but I will work trough them through this transition! What I do know is that I want to be able to pick up my body with my hands and arms with ease, be strong,fit, lean and ripped, and and have agility and stability… 🙂 thanks for your articles and keep them coming!

    • Alex says:


      If you ask me, you’ve already got some great long-term goals figured out. Now set yourself a short-term goal or two. Here are two examples of good first short-term goals. Do 100 push-ups in a day. There’s no time limit to these short-term goals, just be sure to work towards those goals at least 3-4 times per week. Only take a day off when you’re too sore. Here is a 3 day/week example if you’d like to try it out…

      Day 1: In the morning do a maximum rep set of push-ups, then take 80% of that number and that will be your starting reps per set. For example, if you did 10 push-ups, you’ll be doing 8 push-ups for each set. Do a total of 5 sets on day one (including the max rep set). For this example, you should end the day having done a total of 50 push-ups. That may sound like a lot but I firmly believe that with that formula, you should be able to complete 5 sets throughout the day. Don’t wait until night to do them though, do your best to spread them out as much as you possibly can working around your schedule.

      Day 2: If your arms are sore, you should take the day off. Don’t train to failure. If your arms aren’t too sore, do some squats.

      Day 3: Add 50% of the number of Push-Up you dropped off in day one to the first 3 sets. Following the example above, 80% of 10 is 2 and 50% of 2 is 1. So your sets would be – 9,9,9,8,8. Which will total to be 51 push-ups.

      Day 4: Same as day 2.

      Day 5: This day you repeat day three, but you add a 6th set that equals 50% of set 4 or 5. Following the example above, 50% of 8 is 4. So your sets would be – 9,9,9,8,8,4. Which equals 55 push-ups. Remember to try and spread them out evenly throughout the day and be sure to do the 50% set we added last.

      Rest on day 6 and 7 then start at day 1 again. After 2 days rest you should be able to increase your maximum reps. After a couple week so of doing this, you should reach your first short-term goal. Once you get close to reaching that goal, try and thing of a new one!

      I’d love to be updated on your progress, if you have any questions, I’ll do my best to answer them.


  2. Silvano says:

    Hi Alex,

    Thank you a lot and for sure I will keep you up dated 🙂

    I have been looking at the stretches, and perfect form of pushups, situps,etc. and trying them out. I have a question thou, for the video of the situp, will doing that exercise produce a strenuous on the lower back, and cause back pain? Its cause I used to get chronic back pain because I kinda had a pinched nerve between some lower vertebrae. However, its been a long while since I had pain and I do not want to get it again… I did tried it out and did not felt anything so that’s good. I wanted your opinion.

    I have also been looking into the simple fit and I am going to start that on Monday. I am very pumped up for it, and thinking of doing a moderate jogging on one day out of the week for now, and see how it will turn out 🙂


    • Alex says:


      I would no longer suggest doing sit-ups, especially if you have a history of back pain. I’ve been meaning to write about crunches and russian twists and put a notice up on the sit-up page. I’ll take care of that tomorrow. SimpleFit is a great program for beginners, you’ll quickly see progress. Make sure you’ve got your diet in check too, I’ll be writing more about that soon too. In short though, make a game out of finding healthy foods that you really like.


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