strength · bodyweight
Bodyweight Squat
The most useful leg exercise. Do them daily.
3 × 15–20 8 minrest 45s
Equipment
bodyweight
Rest
45s between sets
Primary muscles
quads, glutes
Also works
core
How to do it
- Stand with feet shoulder-width, toes slightly turned out.
- Sit hips down and back like into a chair.
- Lower until thighs are at or below parallel.
- Drive through the whole foot to stand back up. Squeeze glutes at the top.
Form cues
- ✓Chest tall
- ✓Knees track over toes
- ✓Weight in mid-foot
Common mistakes
- ✗Heels lifting
- ✗Knees caving in
- ✗Half reps
Progressions
- Chair-assisted → bodyweight → goblet → back squat