Alternatives
- Box Squats
- Wall Sit
- Goblet Squat
Summary
The bodyweight squat is a fundamental lower-body movement that strengthens the quads, glutes, and hamstrings while improving mobility, stability, and balance. It’s accessible and suitable for all fitness levels.
Benefits of the Bodyweight Squat
- Builds foundational strength in the quads
- Improves lower body mobility and control
- Enhances balance and body awareness
- No equipment required
- Ideal for warm-ups or high-rep conditioning
Bodyweight Squat Muscles Worked
- Primary: Quadriceps
- Secondary: Glutes, Hamstrings, Core
Instructions
- Stand with feet shoulder-width apart, toes slightly turned out
- Brace your core and lower your hips down and back
- Keep your chest lifted and heels grounded
- Lower until thighs are at least parallel to the floor
- Press through your heels to return to standing
- Maintain alignment through knees and hips
- Repeat for the desired number of reps
Common Mistakes
- Letting knees collapse inward
- Lifting heels off the ground
- Leaning too far forward
- Dropping the chest
- Rushing through the movement without control