1 / 10
squat
Bodyweight Squat
Search GoogleBodyweight Squat is a beginner squat exercise using bodyweight. It primarily trains quadriceps and glutes. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- quadriceps, glutes
- Secondary
- hamstrings, core
- Equipment
- bodyweight
- Mechanic
- compound
Setup
- — Prepare the bodyweight and clear the movement area.
- — Set your stance, grip, and starting position before beginning bodyweight squat.
- — Choose a variation and range that let you keep complete control.
Execution
- — Keep the full foot planted, sit between the hips, and stand tall without letting the knees collapse inward.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the squat.
- — Keep the full foot planted, sit between the hips, and stand tall without letting the knees collapse inward.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo bodyweight squat
Regressions
- — Supported or reduced-range bodyweight squat