Bodyweight Squat
A squat performed with no external load. Builds basic leg strength, squat mechanics and muscular endurance.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Hamstrings
- Transverse Abdominis
- Sets
- 2–4
- Reps
- 12–20
- Rest
- 30–60s
How to perform
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.
Brace your core and push your hips back while bending your knees.
Lower until your thighs are about parallel to the floor or as deep as you can keep a neutral spine.
Keep your heels down and knees tracking over your toes.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.