Bodyweight Squat

A foundational lower-body exercise squatting with body weight only, developing the quadriceps, glutes, and basic movement mechanics.

How to do it

1. Stand with feet shoulder-width apart and arms extended forward.
2. Sit back and down by bending your hips and knees.
3. Lower until your thighs are parallel to the floor.
4. Drive through your heels to return to standing.
5. Repeat for the desired number of reps.

Tips

• Keep your weight spread across your whole foot.
• Track your knees in line with your toes.
• Keep your chest up to avoid rounding the upper back.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Erector spinae, Glutes (medius), Hamstrings