HyperBody
Exercise library · Legs

Bodyweight Squat.

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

BeginnerBodyweight
Bodyweight Squat
The numbers
Sets
3–5
Reps
6–15
Rest
90–180
Muscles
Primary
Quadriceps · Glutes
Secondary
Hamstrings
The play-by-play

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.

What separates good from great

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.