Bodyweight Squat.

How to do it.

1. Step 01

   Stand with feet shoulder-width apart, toes slightly pointed out.

2. Step 02

   Keep your chest up and core engaged.

3. Step 03

   Initiate the movement by pushing your hips back and bending your knees.

4. Step 04

   Descend as if sitting into a chair, aiming for thighs parallel to the floor.

5. Step 05

   Ensure your knees track in line with your toes.

6. Step 06

   Drive through your heels to return to the standing position.

Pro cues.

• Maintain a neutral spine throughout the entire movement.

• Focus on depth while keeping your heels on the ground.

• Control the descent and explode upwards.

Questions, answered.

What is the Bodyweight Squat?

A foundational compound exercise that strengthens the lower body, targeting the quadriceps, glutes, and hamstrings.

What muscles does the Bodyweight Squat work?

The Bodyweight Squat primarily works your quadriceps and glutes. It also recruits your hamstrings as secondary movers.

What equipment do I need for the Bodyweight Squat?

None. The Bodyweight Squat is a bodyweight movement you can do without any equipment.

How many sets and reps should I do for the Bodyweight Squat?

A typical prescription for the Bodyweight Squat is 3–5 sets of 6–15 reps. Rest about 90–180 seconds between sets.

Is the Bodyweight Squat good for beginners?

Yes. The Bodyweight Squat is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.