How to do a bodyweight squat
The bodyweight squat is a lower-body move where you bend your hips and knees to sit down and back, then stand up. It builds strength in your quads and glutes and trains a pattern you use every time you sit.
- Lower body
- No equipment
- 15 reps
air squat, squat, basic squat
How to do it
- Stand with your feet about shoulder-width apart and your toes turned slightly out.
- Reach your arms forward for balance and brace your belly.
- Push your hips back and bend your knees to sit down between your heels.
- Lower until your thighs are near parallel to the floor, or as low as you can with a flat back.
- Drive through your whole foot to stand up tall and squeeze your glutes at the top.
Form cues
- Chest up
- Knees over toes
- Keep your heels on the floor
Muscles worked
Main: quads, glutes
Also: hamstrings, core, calves
Common mistakes
- Knees caving inward on the way up. Fix: Push your knees out so they track over your second and third toes.
- Heels lifting off the floor. Fix: Shift your weight to mid-foot and sit your hips back more.
- Rounding the back and dropping the chest. Fix: Keep your chest up and stop at the depth where your back stays flat.
- Half reps that stop well above parallel. Fix: Squat to a chair or box to learn a consistent depth.
Make it easier: Box squat
Squat down to touch a chair with your glutes, then stand up again without rocking.
Make it harder: Squat jump
From the bottom of the squat, jump straight up and land softly back into the next squat.
In a workout
Do 15 reps per set, for 2-4 sets, with a slow way down and a strong way up.
Safety: If you have knee or hip pain, squat to a higher chair, and stop if you feel sharp pain in a joint.
Questions
How deep should I squat?
Go as low as you can with heels down and a flat back. For most people that is thighs near parallel.
Is it OK for my knees to go past my toes?
Yes, a little is normal. Keep your heels down and your knees in line with your toes.
What muscles do squats work?
Mainly your quads and glutes, with your hamstrings, calves and core helping.
