Bodyweight Squat

Exercise Summary
Primary Muscle(s) Quads
Secondary Muscle(s) Abdominals, HamstringsGlutesAbductorsAdductors
Equipment Bodyweight
Emphasis Compound
Type Squat

Body Squat Instructions

  • Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back. 
  • Place your feet just outside shoulder-width with your toes pointed out slightly. 
  • To create stability in your hips, screw your feet into the floor and subtly push your knees out.
  • You want your torso in a strong, vertical position. 
  • Chest is up and eyes fixed straight ahead.
  • Push your hips back slightly and descend into the bottom position. 
  • Raise your arms in front, parallel to the floor, to counterbalance. 
  • When the crease of your hips reach level with your knee, accelerate back up. 
    • Don't let your knees track inward.
    • Try to maintain a relatively vertical shin angle.
  • Squeeze your glutes at the top position. 


  • If you cannot adequately perform a bodyweight squat, then don't perform barbell variations. 
  • Holding a light dumbbell aids with improving technique. 
  • Your weight should be distributed evenly on your feet
    • Not all on the heel or the ball of your foot.
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