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Bodyweight Squat

The Bodyweight Squat is a foundational lower-body exercise that builds leg strength, mobility and movement control.

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The Bodyweight Squat is a basic lower-body exercise performed by lowering the hips into a squat position using only bodyweight. It serves as a core movement pattern for building strength, coordination, and proper squat mechanics.

The exercise mainly targets the quadriceps and glutes, with the hamstrings supporting hip movement during the lowering and rising phases. The core helps keep the torso stable, allowing the legs to move through a controlled and balanced range of motion.

The Bodyweight Squat is widely used in warm-ups, strength training, conditioning, and mobility work. It is especially useful for beginners learning squat technique, as well as for building endurance and maintaining lower-body strength without external load.

How to Perform the Bodyweight Squat

Stand with your feet shoulder-width apart, toes pointing slightly outward, and arms relaxed at your sides.
Brace your core by drawing your navel toward your spine while maintaining a neutral back position.
Begin the movement by hinging at your hips and pushing your buttocks backward as if sitting in a chair, while simultaneously raising your arms forward for counterbalance.
Keep your chest up and shoulders pulled back as you bend your knees, ensuring they track in line with your toes throughout the movement.
Inhale as you lower your body until your thighs are parallel to the ground or as deep as your mobility allows, maintaining weight distributed through your heels and midfoot.
At the bottom position, ensure your knees don't collapse inward and your lower back maintains its natural curve.
Exhale as you push through your heels to drive your body upward, extending your hips and knees to return to the starting position.
Fully straighten your legs at the top and squeeze your glutes briefly before beginning the next repetition.

Important information

Keep your heels flat on the floor throughout the entire movement; if they lift, you may need to decrease squat depth or work on ankle mobility.
Maintain a neutral spine position from start to finish; avoid rounding your lower back or overarching.
If your knees consistently cave inward, focus on actively pushing them outward during the squat or try a slightly wider stance.
Look straight ahead or slightly upward to help maintain proper upper body position; avoid looking down at your feet.

FAQ - Bodyweight Squat

What muscles do bodyweight squats primarily target?

Bodyweight squats primarily target your quadriceps and glutes, while also engaging your hamstrings, calves, and core as stabilizing muscles. This makes them an excellent compound exercise that delivers significant lower body benefits with no equipment needed.

How low should I go in a bodyweight squat?

Aim to lower until your thighs are at least parallel to the ground, though going deeper is beneficial if your mobility allows. Focus on maintaining a neutral spine and keeping your heels planted rather than worrying about achieving a specific depth right away.

What are the most common bodyweight squat form mistakes?

The most common mistakes include allowing knees to cave inward, lifting heels off the ground, and rounding the lower back. Focus on pushing your knees outward in line with your toes, keeping weight in your heels, and maintaining a proud chest throughout the movement.

How can I make bodyweight squats more challenging?

Increase difficulty by adding tempo (3-second lowering phase), incorporating pauses at the bottom position, performing more repetitions, or trying variations like jump squats or single-leg squats. These modifications increase time under tension and power development without requiring weights.

How often should I include bodyweight squats in my routine?

You can safely perform bodyweight squats 3-5 times weekly as they're low-impact and recovery-friendly. For beginners, start with 2-3 sessions per week with 2-3 sets of 10-15 repetitions, gradually increasing volume as your strength and endurance improve.

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