Exercise guide
Bodyweight Squat
The Bodyweight Squat trains the quadriceps, glutes, and hamstrings without external resistance. The hips and knees bend together as the body lowers and then returns to standing. The exercise can be used for warm-ups, technique practice, circuits, or higher-repetition leg work.
Training context
What is the Bodyweight Squat?
The squat begins from a standing position and lowers the hips between or behind the feet. Stance width, toe angle, torso position, and depth may differ between people.
A useful range is one that keeps the feet planted and allows the body to stand without losing balance. Full depth should not be forced when mobility or control changes first.
Technique overview
Keep pressure through the whole foot
Stand in a comfortable stance and begin by bending the knees and hips together. Lower while keeping your feet planted and knees following the direction of the toes. Drive through the floor to stand. Avoid dropping quickly into the bottom or allowing the heels to lift.
Treat this as an overview and use a range, pace, and setup you can control.