Bodyweight Squat

Exercise / Quadriceps

Bodyweight Squat overview

he Bodyweight Squat is a fundamental lower body exercise that requires no additional resistance and is an excellent way to build strength, mobility, and endurance. This exercise targets the quadriceps, hamstrings, glutes, and engages the core muscles. The bodyweight squat is suitable for individuals of all fitness levels and serves as a foundational movement for more advanced squat variations. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Bodyweight Squat in your lower body training routine.

Bodyweight Squat how to perform

  • Step 1: Begin by standing with your feet shoulder-width apart, toes pointing slightly outward.
  • Step 2: Position your arms in front of you, parallel to the ground, or clasp your hands together at chest level.
  • Step 3: Engage your core, keep your chest up, and maintain a neutral spine.
  • Step 4: Inhale and bend at your hips and knees simultaneously, lowering your body towards the ground.
  • Step 5: Descend until your thighs are parallel to the ground or as low as your flexibility allows, ensuring your knees track in line with your toes.
  • Step 6: Exhale and push through your heels to return to the starting position, fully extending your hips and knees.


Perform each repetition with controlled movements, focusing on the engagement of the lower body muscles.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Keep your chest up and your gaze forward throughout the movement.
  • Maintain a neutral spine, avoiding excessive leaning forward or rounding of the back.
  • Control the descent and ascent to maximize muscle engagement.
  • Distribute your weight evenly on your feet, with emphasis on the heels.


  1. Sumo Squat: Widen your stance for increased inner thigh engagement.
  2. Pulse Squats: Perform small pulsing movements at the bottom of the squat for added intensity.
  3. Jump Squats: Add an explosive jump at the top of the squat for a plyometric element.
  4. Single-Leg Squat (Pistol Squat): Lift one leg off the ground and squat down on the other leg.