Bodyweight Squat

Category

Legs

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand with feet shoulder-width apart, toes pointing slightly outward (about 15-30 degrees)
2. Lower your body by bending at the knees and hips simultaneously, as if sitting back into a chair
3. Keep your chest lifted and core engaged, descending until thighs are parallel to the floor (or lower if comfortable)
4. Push through your heels and midfoot to stand back up to starting position

Form tips

• Keep knees aligned with toes throughout movement
• Maintain upright chest, don't round shoulders forward
• Distribute weight evenly across entire foot (heel to toe)
• Keep torso relatively upright, minimal forward lean