Published On: Wed, Mar 11th, 2020

The Squat in Female Bodybuilding

Improve your squats

The Squat & Lunge

These are basic strength moves for beginners. But if you put these two together you get a powerful combination to give your legs the shape you want. You’re going to start with the squat, compound movement, multiple muscle groups, feet a little wider than hip-width apart, toes pointing forward. Make sure your shoulders are rounded back nice and tight.


  • Do not go lower than a 90-degree angle squat.
  • Make sure the surface you are working is secure.
  • You can hold weights to increase effectiveness.
  • To burn more add music and do faster repetitions.
  • Keep your back straight
  • Do not curve your back
  • Your knees should not come over your toes

The Lunge

A total body workout where you sink straight down and come up sculping both legs at the same time.


  • Your knee does not come over the toe.
  • Do not hit your knee on the ground
  • The ball of the foot is on the floor and your weight is distributed evenly between both legs

See more body shape up exercises you will love here.


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