Exercise guide · Legs & Glutes

Bodyweight Squat

The bodyweight squat trains the quadriceps, glutes, and trunk using only body mass. It is a foundational knee-and-hip bend that develops lower-body control, mobility, and a stable upright posture.

Targets: Quads
Equipment: Bodyweight
Type: Compound

Step by step

How to do the Bodyweight Squat

Stand with the feet about shoulder width apart, toes turned out slightly as comfortable.
Brace the abdomen, keep the chest tall, and let the arms reach forward for balance if needed.
Bend the knees and hips together, sitting down between the feet while keeping the whole foot on the floor.
Descend only as far as you can while the knees track in line with the toes and the spine stays neutral.
Press through the mid-foot and heel to stand tall, squeezing the glutes without forcefully arching the lower back.

Form cues

Whole foot stays planted
Knees follow the toes
Sit between the feet
Stand tall with control

Common mistakes

Letting the heels lift from the floor
Allowing the knees to collapse inward
Rounding the lower back at the bottom
Dropping too quickly without control

Muscles worked

Primary

Quads

Secondary

Glutes and Hamstrings

Safety: Use a pain-free depth and hold a stable support if balance is limited. Stop for sharp knee, hip, ankle, or back pain, and avoid forcing the knees or spine beyond a controlled range.

Alternatives

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