Variations If a body weight squat is too challenging, start by sitting back into a chair. Hold onto another chair for balance if you need it. Or, try a wall squat, with your back against the wall.

The sumo squat with dumbbells is ideal for those looking to work the inner thigh muscles. By adopting a wider stance and turning your feet outward, you activate a different set of muscles, helping ...

Novice: 48kg, or 0.75x your body weight. Intermediate: 73kg, or 1.25x your body weight. Advanced: 103kg, or 1.5x your body weight. Elite: 136kg, or 2x your body weight.