Exercise library
Bodyweight Squat
The bodyweight squat is the foundation of lower-body training, building leg strength and mobility with no equipment.
BodyweightLegsBeginner
- Equipment
- Bodyweight
- Focus
- Legs
- Level
- Beginner
- Suggested sets
- 3 sets of 12–20 reps.
- Muscles worked
- QuadsGlutesHamstringsCalves
How to do it
- 1Stand with your feet shoulder-width apart and your toes turned slightly out.
- 2Hold your arms out in front of you for balance and brace your core.
- 3Push your hips back and bend your knees to lower down.
- 4Descend until your thighs are at least parallel to the floor, keeping your heels down.
- 5Drive through your feet to stand back up and repeat.
Tips & tricks
- Keep your chest up and your weight spread across your whole foot.
- Track your knees in line with your toes.
- Slow the lowering phase down to make each rep harder.
Common mistakes
- Letting your knees cave inward.
- Rounding your lower back at the bottom.
- Lifting your heels off the floor.
