BODYWEIGHT SQUAT
Foundational Lower-Body Strength
Primary Muscles
Exercise Description
Stand with feet shoulder-width apart. Lower hips back and down while keeping the chest up and knees tracking over toes. Descend as far as control allows, then press through the heels to stand tall.
How To Perform
Stand tall with feet about shoulder-width apart and toes slightly turned out, bracing your core and setting a neutral spine.
Initiate the movement by pushing your hips back, then bend your knees to lower into a squat while keeping your chest up.
Keep your knees tracking over your toes and your weight balanced mid-foot to heel; avoid letting the knees cave inward.
Descend as low as you can while maintaining control and a neutral spine (ideally to at least thighs parallel to the floor).
Drive through your heels to return to standing, squeezing the glutes at the top. Breathe out as you rise.
Expert Tips
Keep knees tracking - Prevent valgus by pushing the knees out slightly so they track in line with the toes.
Chest up, core braced - Maintain a tall torso and engaged core to protect the spine and improve force transfer.
Heels down - Keep heels grounded for balance and proper posterior chain engagement.
Scale as needed - Use a chair/box for support if you are a beginner; add a jump or try pistol squat progressions when advanced.
Common Mistakes
Knees collapsing inward - Reduces stability and increases knee stress; drive the knees out to align with toes.
Heels lifting off the floor - Indicates limited mobility or forward balance; keep weight mid-foot to heel.
Rounding the back - Compromises spinal position; brace the core and keep the chest up.
Using momentum - Control the descent and ascent to maximize muscle engagement and safety.
Info – Bodyweight Squat
The bodyweight squat builds foundational strength in the quadriceps, hamstrings, and glutes. Common mistakes include letting the knees cave inward, dropping the chest, or lifting the heels. Focus on a braced core, tall chest, and even pressure through the whole foot with emphasis on the heels.
Beginners can squat to a chair or box for confidence and depth control. More advanced athletes can add a jump or try single-leg progressions to increase challenge. Consistent practice improves mobility, stability, and overall lower-body strength.
Equipment Required
No equipment needed.