About this exercise
Is a foundational lower-body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It improves lower-body strength, mobility, and balance, making it an excellent addition to any workout.
Bodyweight squat
Step by step instructions, muscle activation and variants for the Bodyweight squat.
EasyQuadriceps
How to Perform
- Stand with feet shoulder-width apart, toes slightly pointing outward.
- Keep your chest up, shoulders back, and core tight.
- Bend at the hips and knees as if sitting back into a chair.
- Lower until thighs are parallel to the floor or as low as comfortable.
- Ensure knees track over toes without collapsing inward.
- Keep your back straight and avoid rounding your shoulders.
- Press through your heels to return to standing, squeezing your glutes at the top.
- Inhale as you lower and exhale as you rise.
Muscle Activation
Primary
Quadriceps
Secondary
AbsGlutesHamstringsCoreMiddle back
Common Mistakes
Common mistakes content is coming soon.
About the Bodyweight squat
The Bodyweight squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.