Bodyweight Squat
Equipment Needed
About This Exercise
A fundamental lower body exercise that targets the quadriceps, glutes, and hamstrings using only your body weight.
How to Perform
- 1
Setup
Stand with your feet shoulder-width apart or slightly wider, toes pointed slightly outward (about 15-30 degrees). Extend your arms straight out in front of you for balance, or place your hands behind your head.
- 2
Initiate the Descent
Take a breath, engage your core, and begin the squat by pushing your hips back as if sitting into a chair. Bend your knees and lower your body while keeping your weight distributed across your whole foot.
- 3
Bottom Position
Continue lowering until your thighs are parallel to the ground or slightly below. Your knees should track over your toes, and your chest should remain upright.
- 4
Return to Standing
Push through your heels and midfoot to stand back up, squeezing your glutes at the top. Fully extend your hips and knees before beginning the next rep.
Form Tips
- •Keep your chest up and look straight ahead
- •Push your knees out to track over your toes
- •Distribute weight evenly across your feet
- •Squeeze your glutes at the top of each rep
Common Mistakes to Avoid
- •Letting the knees collapse inward
- •Leaning too far forward with the torso
- •Not squatting deep enough (partial range of motion)
- •Rushing through reps without control
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