Exercise library
Bodyweight Squat
Quads · Squat
SquatCompound
The basic squat pattern with no load, used to build technique, knee control and leg endurance.
- Difficulty
- Very easy
- Tracking
- Measured in reps
Muscles worked
QuadsGlutesCore
Equipment
Bodyweight
How to do it
- Stand with your feet a little wider than your hips and your toes turned slightly out.
- Reach your arms forward for balance, brace your core and keep your chest up.
- Push your hips back and bend your knees to sit down until your thighs are about parallel to the floor.
- Drive through your whole foot to stand back up and squeeze your glutes at the top.
Coaching cues
- Let your knees track in line with your toes rather than caving inward.
- Only go as deep as you can without your lower back rounding under your hips.