Bodyweight Squat
How to do it
Starting position
- Stand with your feet shoulder-width apart.
- Turn your toes out slightly.
- Extend both arms straight out in front of you.
- Keep your back straight and look straight ahead.
Movement
- Lower your hips while maintaining an upright torso.
- Lower until your thighs are parallel to the floor.
- Push through your entire feet and return to the starting position.
Breathing
Inhale as you go down, and exhale as you come up.
Trainer tips
- Push your hips back and sit deep
- Keep your chest up and look straight ahead
Cautions
- If your back rounds, it strains your spine, so keep it straight.
- Letting the knees collapse inward
- Lifting the heels off the floor
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Adductors · Hamstrings · Abs |
| Equipment |  Bodyweight |
| Movement pattern | Squat |
| Rep range | 12–20 reps |
41 similar exercises
Representative exercise: Bodyweight Squat
- Bodyweight Half Squat
- Squat to Overhead Reach
- Bodyweight Quarter Squat
- Bodyweight Arms Out Squat
- Bodyweight Supported Squat
- Bodyweight Heel Elevated Squat
- Weighted Plate Squat
- Exercise Ball Wall Squat
- Wide Air Squat
- Close Stance Squat
- Bodyweight Narrow Squat
- Wide Squat Wall Supported
- Bodyweight Narrow Stance Squat
- Bodyweight Wide Squat Hands Together
- Pause Squat
- Squat with Ball behind Back
- Squat
- U Squat
- Hindu Squat
- Side-Up Squat
- Stand to Squat
- Half Knee Bend
- Supported Squat
- Semitandem Squat
- Plie Squat Knee Tap
- Squat and 5 Bounces
- Half Squat Side Reach
- Slight Squat Hand Swipe
- Quick Sumo Quarter Squat
- Heels Together Half Squat
- Landmine Squat
- Trap Bar Squat
- Weighted Plate Side-up Squat
- Weighted Exercise Ball Wall Squat
- Bodyweight Pulse Squat
- Alternating Squat and Reach
- Weighted Full Squat from Deficit
- Squat on Bosu Ball
- Deficit Narrow Squat
- Squat On Bosu Ball (Demo 3)
- Squat On Bosu Ball (Demo 2)
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.