Strength Training · Bodybuilding · Functional Fitness · Calisthenics
Bodyweight Squat
The bodyweight squat is an unloaded squat that trains your thighs and glutes while building lower-body endurance and practicing the movement used to sit down and stand up.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Stand with your feet about shoulder-width apart, toes turned slightly outward.
- Reach your arms forward for balance.
- Lower your hips between your knees by bending at your hips and knees.
- Continue down to around thigh-parallel with the floor, or your comfortable depth.
- Push through your feet to return to standing.
Form cues
- Keep your whole foot planted.
- Let your knees follow your toes.
- Keep your belly gently firm.
Common mistakes
- Forcing a vertical torsoAllow a natural forward lean from your hips rather than arching your back to stay upright.
- Dropping into the bottomLower smoothly so you can reverse direction without bouncing.
- Stopping your knees at your toesAllow your knees to travel past your toes as needed instead of pushing your hips excessively backward.
Safety
Forcing more depth than you can control may irritate your knees, hips, or lower back. Fatigue can also make you lose balance.
- Use a level, nonslip surface.
- End the set when you can no longer maintain your usual movement pattern.
- Stop if you feel sharp pain rather than normal muscle effort.
Choose a chair squat if balance limits you; ask a physiotherapist for advice if squatting repeatedly causes joint or back pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 45 sec
Start with a rep count that leaves you able to complete two or three more good repetitions.