Bodyweight Squat
Squat, bodyweight, quadriceps and glutes
The bodyweight squat sits down between the hips and stands back up with no weight. It trains the quadriceps and glutes, with the adductors helping. It is the squat everyone learns first, and it needs no equipment.
Setting up
- Stand with the feet about shoulder width apart, toes turned out a little.
- Let the arms hang, ready to reach forward.
How to do a bodyweight squat
- Reach the arms forward for balance.
- Bend the knees and hips and sit down between the heels.
- Keep the chest up and the knees moving over the toes.
- Lower until the thighs are about parallel, or as deep as you can with a flat back.
- Drive up through the whole foot to stand tall.
Breathing. Breathe in as you go down and breathe out as you stand up.
Muscles worked
- Mainly
- Quadriceps and glutes
- Also
- Adductors
Common mistakes
- Heels lifting. Weight on the toes costs balance, so sit down between the hips and keep the feet flat.
- Knees caving in. They should track over the toes, so push them out as you stand.
- Rounding the back at the bottom. Depth should come with a flat back, so stop just before it rounds.
Easier and harder
- Easier
- Wall Sit
- Harder
- Dumbbell Goblet Squat, Jump Squat
Guide
Guide
Guide
Guide
Guide
Guide
Guide
Guide
Guide