Bodyweight squat - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Bodyweight squat

Step by step instructions, muscle activation and variants for the Bodyweight squat.

EasyQuadriceps

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.

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.

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