Bodyweight squats

The fundamental lower-body movement pattern. Bodyweight squats build quad, glute, and hamstring strength while establishing the mobility and coordination needed for advanced leg exercises.

How to Perform

1. Stand with feet shoulder-width apart, toes pointed slightly outward (5–30 degrees).
2. Brace your core and keep your chest tall.
3. Initiate the movement by pushing your knees out and hinging at the hip simultaneously.
4. Lower until your thighs are at least parallel to the floor.
5. Drive through your full foot to stand, keeping knees tracking over toes.

Common Mistakes

• Knees caving inward (valgus collapse) during the descent or ascent.
• Heels rising off the floor, which often indicates limited ankle mobility.
• Leaning excessively forward with the torso.
• Not reaching depth — thighs should reach at least parallel.

Appears In