Bodyweight Squat

Technique

Stand with feet shoulder-width apart and toes turned out slightly. Sit back and down as if lowering onto a chair, keeping your chest tall and knees tracking over your toes. Descend until your thighs are at least parallel to the floor. Drive through your heels to stand back up.

Steps

1. Stand with your feet shoulder-width apart and turn your toes out slightly
2. Brace your core and keep your chest tall
3. Push your hips back and bend your knees to lower
4. Track your knees in line with your toes
5. Descend until your thighs are at least parallel to the floor
6. Drive through your heels to stand upright

Common mistakes

• Allowing the knees to collapse inward
• Rounding the lower back at the bottom
• Letting the heels lift off the floor
• Dropping the chest excessively

Variations

• Narrow-stance bodyweight squat
• Wide-stance bodyweight squat
• Tempo bodyweight squat
• Bodyweight squat to a box

FAQ