Bodyweight Squat
A bodyweight squat bends your hips and knees to lower and stand back up, working your quads and glutes with no equipment.
How it moves
Stand tall, feet about shoulder-width apartQuads and glutes working. A simplified figure, not a full form check.
- Main muscle
- Quads
- Also works
- Glutes,Inner thighs,Calves
- Equipment
- No equipment
- Level
- Beginner
- Where to start
- 2 to 3 sets of 10 to 20 reps
Written by WellPath FusionLast updated · Published
- Stand. Feet about shoulder-width apart, toes turned out slightly.
- Brace. Lift your chest and tighten your stomach.
- Sit down and back. Bend your hips and knees together, as if sitting into a chair, keeping your heels down.
- Go to a comfortable depth. Aim for thighs about level with the floor, or as low as you can with heels down and back straight.
- Stand up. Push through your whole foot to stand back up.
What are the most common mistakes?
- Knees caving in. Push them out in line with your toes.
- Heels lifting. Keep your weight across the whole foot.
- Rounding the back. Keep your chest up.
How can you make it easier or harder?
Make it easier
Squat to a chair or bench, sit down lightly, then stand back up.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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All Quads exercises