Bodyweight Squat

A fundamental lower body exercise using only bodyweight to build quadriceps and glute strength essential for fitness and functional movement.

Instructions

1. Stand with your feet shoulder-width apart, toes slightly turned out, arms at your sides or extended forward.
2. Keep your chest up and your gaze directed forward throughout the movement.
3. Begin the descent by simultaneously flexing your knees and hips, sitting back with your hips.
4. Maintain an upright torso and neutral spine throughout the descent.
5. Continue descending to full depth if you have the mobility—your hips should drop below parallel.
6. Keep your knees tracking over your toes and pushed outward, avoiding inward collapse.
7. Pause briefly at the bottom position.
8. Reverse the motion by extending your hips and knees explosively, returning to the starting position.

Tips

• Maintain an upright chest and neutral spine—avoid excessive forward lean
• Push your knees outward throughout the movement
• Use your arms for balance if needed, but focus on quad and glute drive
• Full depth (below parallel) is ideal but start where your mobility allows
• Exhale as you drive up from the bottom position
• This is a foundational lower body movement essential for fitness and function