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Exercise guide
Bodyweight Squat
A foundational lower-body exercise squatting with body weight only, developing the quadriceps, glutes, and basic movement mechanics.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · erector spinae · gluteus medius · hamstrings
- Goals
- hypertrophy · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Stand with feet shoulder-width apart and arms extended forward.
- Sit back and down by bending your hips and knees.
- Lower until your thighs are parallel to the floor.
- Drive through your heels to return to standing.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Keep your weight spread across your whole foot.
- Track your knees in line with your toes.
- Keep your chest up to avoid rounding the upper back.