Overview

The bodyweight squat is a fundamental lower-body exercise using only body weight to target the legs, glutes, and core through hip and knee flexion. Perfect for beginners building foundational strength, mobility, and squat technique before progressing to weighted variations.

Target Muscle Groups

• Primary: Quadriceps, Glutes, Hamstrings

• Secondary: Core (abs, obliques), Calves, Lower back stabilizers

How to Perform Bodyweight Squat

Setup

1. Stand with feet shoulder-width apart, toes slightly turned out (15°).

2. Arms extended forward or crossed at chest for balance.

3. Chest up, shoulders back, core engaged, gaze forward.

Execution Steps

1. Push hips back and bend knees simultaneously.

2. Lower until thighs parallel to floor (hip crease at/below knees).

3. Keep knees tracking over toes, weight through midfoot/heels.

4. Drive through heels to stand, squeezing glutes at top.

5. Repeat controlled reps without momentum.

Tips for Proper Form

• Maintain neutral spine; avoid rounding or excessive arch.

• Go slow: 2-3 sec descent, explosive ascent.

• Use wall or chair for depth learning.

• Breathe in down, out up.

• Higher reps (15-25+) build endurance.

Common Mistakes to Avoid

• Knees caving inward.

• Heels lifting off ground.

• Partial depth (above parallel).

• Forward lean/rounding back.

• Head looking down.

Benefits

• Builds foundational leg strength and mobility.

• Improves balance and coordination.

• Joint-friendly entry to squatting.

• Enhances posture and functional movement.

• No equipment needed for home training.