Bodyweight Squat tutorial
The bodyweight squat is a foundational exercise for the quads, glutes, and hamstrings that trains the everyday sit-to-stand pattern. It needs no equipment, can be done at home, and is ideal for beginners, older adults, and warming up before heavier training.
How to perform
- Stand tall with feet shoulder-width apart and toes turned slightly out.
- Extend your arms forward for balance or clasp your hands in front of your chest.
- Brace your core and keep your chest lifted.
- Push your hips back and down and bend your knees until your thighs are parallel to the floor or lower.
- Drive through your whole foot to stand up and squeeze your glutes at the top.
Breathing: Inhale as you squat down and exhale as you stand up.
Key tips
- Keep your knees tracking in line with your toes.
- Keep your heels glued to the floor.
- Imagine sitting back onto a chair behind you.
Common mistakes
- Letting the knees cave inward.
- Lifting the heels and shifting weight onto the toes.
- Rounding the back and letting the chest collapse forward.
Safety: People with knee pain or older adults can squat down to a chair and stand back up, or reduce the depth.
Legs (quads)Primary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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