Bodyweight Squat
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- MusclesGlutes, Legs
- EquipmentBodyweight
- LevelBeginner
How to do it
- Stand with feet about shoulder-width apart, toes turned out slightly.
- Brace your core and reach your arms forward for balance.
- Push your hips back and bend your knees, keeping your chest up and heels on the floor.
- Lower until your thighs are about parallel to the floor, or as low as you can with a flat back.
- Drive through your whole foot to stand back up, squeezing your glutes at the top.
Coaching tips
- Knees travel in the same direction as your toes.
- Breathe in on the way down, out on the way up.
- Start with 2–3 sets of 10–15 reps.
Common mistakes
- Heels lifting off the floor.
- Knees caving inward.
- Rounding the lower back at the bottom.
Want a plan built around exercises like this?
Coach Maxim will check your form, set your weights and build a program for your goals.
Book a free consultationStop if you feel sharp pain. If you have an injury or a medical condition, check with your doctor before starting a new exercise.
