Bodyweight squats are one of the most foundational fitness exercises which simultaneously strengthen the muscles in your legs and hips whilst improving lower body mobility.
To make the exercise more challenging you would typically add some extra load in the form of a barbell, weighted vest, resistance bands, kettlebell or weight belt.
But what can you do when these aren’t an option?
Two simple and effective ways to make the bodyweight squat harder - without adding weights or altering the movement - is to change the tempo/speed of the exercise.
Specifically…
Pause when your thighs are parallel to the floor (the longer you hold the harder it gets)
Eliminate all rest at the top of the move (which keeps tension on the working muscles)
Try it out and see!