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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
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Exercises/Bodyweight Squat
QuadricepsBeginner

Bodyweight Squat

A squat performed with no external load. Builds basic leg strength, squat mechanics and muscular endurance.

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Primary muscles

  • Quadriceps
  • Glutes (Gluteus Maximus)

Secondary muscles

  • Adductors
  • Hamstrings
  • Transverse Abdominis
Sets
2–4
Reps
12–20
Rest
30–60s

How to perform

Bodyweight Squat movement

Main muscles working (thicker lines)

Starting position

Stand with feet shoulder-width apart, toes turned slightly out, arms at your sides or extended in front for balance.

  1. 1

    Brace your core and push your hips back while bending your knees.

  2. 2

    Lower until your thighs are about parallel to the floor or as deep as you can keep a neutral spine.

  3. 3

    Keep your heels down and knees tracking over your toes.

  4. 4

    Drive through your feet to stand back up fully.

Breathing: Inhale as you lower, exhale as you stand.

Coaching tips

  • Heels down

  • Knees out

  • Stand all the way up

Common mistakes

  • Knees collapsing inward

  • Heels lifting

  • Cutting depth short

  • Rounding the back at the bottom

Safety notes

  • Hold onto a sturdy support if balance is an issue.

Details

Body parts
Quadriceps · Glutes · Lower Body
Equipment
Bodyweight
Movement
Squat
Exercise type
Bodyweight
Training goals
General Fitness · Endurance · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Wall SitBeginner→

Harder Variations

  • Box Pistol SquatIntermediate→
  • Goblet SquatBeginner→
  • Jump SquatBeginner→
  • Pistol SquatAdvanced→

Similar Exercises

  • Resistance Band SquatBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.