Bodyweight Squat

How to Perform

1. Stand with feet shoulder-width apart, toes pointed slightly outward (15-30 degrees)
2. Extend your arms forward at shoulder height for balance, or hold them at your chest
3. Initiate the movement by simultaneously bending at the hips and knees, as if sitting back into a chair
4. Lower yourself until your hip crease drops below your knees (full depth) while keeping your heels on the ground
5. Drive through your whole foot to stand back up, squeezing your glutes at the top
6. Repeat for the desired number of repetitions

Form Cues

Do:

• Keep your chest tall and your back straight throughout the movement
• Track your knees over your toes; they should point the same direction as your feet
• Push your knees out slightly to prevent them from caving inward
• Go to full depth if your mobility allows

Don't:

• Let your knees collapse inward (valgus)
• Rise onto your toes or lift your heels off the ground
• Round your lower back, especially at the bottom of the squat
• Rush the descent; control the movement on the way down

Progressions

Once you can perform 3 sets of 20 bodyweight squats with full depth and clean form, try the tempo squat to increase time under tension and reinforce mechanics, or the eccentric step-down to begin building single-leg strength. From there, progress to the bulgarian split squat for unilateral leg strength, or the close squat (feet together) for increased ankle mobility and quad engagement.

Common Mistakes

• Heels rising off the floor: This indicates limited ankle mobility; place small plates under your heels temporarily while working on ankle flexibility
• Knees caving inward: Actively push your knees out over your pinky toes; this cue engages the glutes and protects the knees
• Leaning too far forward: Keep your chest up; if you collapse forward, your core and upper back may need strengthening
• Partial range of motion: Going only halfway down leaves significant quad and glute development on the table; work on mobility to reach full depth