StrengthBeginner

Bodyweight Squat

A fundamental lower-body movement that builds quad and glute strength while reinforcing mobility. The starting point for all squat variations.

Bodyweight Squat — start and end position

How to do it

  1. 1Feet shoulder-width apart, toes turned slightly out
  2. 2Brace your core, keep chest tall
  3. 3Sit hips back and down until thighs are at least parallel
  4. 4Drive through full foot to stand, squeeze glutes at top

Common mistakes

  • Knees caving inward
  • Heels lifting off the ground
  • Excessive forward lean of the torso

Muscles worked

quadricepsgluteshamstringscorecalves

Variations

Easier

Box squat (sitting to a bench)

Harder

Goblet squat

Used in

General Fitness⚽ Soccer🏀 Basketball🏐 Volleyball🏈 Football🏃 Running

Related exercises

StrengthBeginner

Push-Up

chest, triceps, shoulders

StrengthBeginner

Lunge (Forward)

quadriceps, glutes

StrengthBeginner

Plank

core

StrengthBeginner

Glute Bridge

glutes, hamstrings

Get this exercise in your daily plan

TextFit sends personalized workouts via text. Every exercise is tailored to your goals, equipment, and fitness level.

14-day free trial. No app to download.