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Bodyweight Squat

A foundational lower-body movement that develops a controlled squat pattern without equipment.

Setup

Stand with feet about shoulder width. Turn your toes slightly outward and brace your torso.

Movement

Lower your hips under control. Keep your heels planted and let your knees track in the same direction as your toes.

Return

Push through your whole foot. Stand tall while keeping your knees and hips moving together.

Common Mistake to Avoid

Letting the knees collapse inward. Maintain stable feet and controlled knee tracking throughout the rep.

EquipmentNone
Primary MusclesQuadriceps, gluteus maximus
Secondary MusclesHamstrings, core

How to do it

  1. Set a stable stance and brace your torso.
  2. Descend with your hips and knees moving together.
  3. Stand by pressing evenly through both feet.

Common mistakes

  • Allowing the heels to lift.
  • Rushing the descent.
  • Letting the knees collapse inward.
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