Bodyweight Training

Bodyweight Squat exercise

The bodyweight squat is a fundamental lower-body movement that targets the quadriceps, hamstrings, glutes, and core. It improves balance, mobility, and strength without the need for equipment.

Bodyweight Squat exercise demonstration

How to perform Bodyweight Squat

  1. Stand tall with your feet shoulder-width apart and your toes slightly pointed outward.
  2. Engage your core and keep your chest up.
  3. Push your hips back and bend your knees to lower your body into a squat.
  4. Lower until your thighs are parallel to the ground (or as low as comfortable).
  5. Keep your heels flat on the ground and avoid letting your knees cave inward.
  6. Push through your heels to return to the starting position.
  7. Repeat for the desired number of reps.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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