StrengthBeginnerCompound

Bodyweight Squats

The bodyweight squat is a fundamental movement pattern that builds lower body strength, mobility, and functional movement capacity.

Quadriceps
2-4 sets × 10-25
5 cal/min
88/100

Starting Position

Movement

End Position

Primary Muscles

Quadriceps, Glutes, Hamstrings

Equipment

None required

Effectiveness

9/10 Rating

Benefits

Strengthens entire lower body
Improves functional movement patterns
Enhances mobility and flexibility
Burns calories effectively
Builds core stability
Prepares for weighted squats
Improves balance and coordination

Step-by-Step Instructions

1Setup

  • 1Stand with feet shoulder-width apart, toes slightly turned out
  • 2Keep your chest up and core engaged
  • 3Arms can be extended forward or crossed over chest
  • 4Distribute weight evenly across both feet
  • 5Maintain neutral spine alignment

2Execution

  • 1Initiate movement by pushing hips back and bending at knees
  • 2Lower down as if sitting back into an invisible chair
  • 3Descend until thighs are parallel to floor or as low as mobility allows
  • 4Keep knees tracking over toes, not caving inward
  • 5Drive through heels to return to standing position

3Completion

  • 1Stand tall with hips and knees fully extended
  • 2Squeeze glutes at the top of the movement
  • 3Repeat for desired number of repetitions

Breathing Pattern

Inhale on the way down, exhale while driving up from the bottom position.

Perfect Form Cues

Do's

  • Keep your chest up and shoulders back
  • Push your hips back first, then bend knees
  • Keep knees in line with your toes
  • Go as deep as your mobility allows
  • Drive through your heels when standing up
  • Keep your core engaged throughout

Don'ts

  • Don't let your knees cave inward
  • Don't round your back or lean too far forward
  • Don't lift your heels off the ground
  • Don't rush through the movement
  • Don't stop before reaching proper depth
  • Don't hold your breath

Common Mistakes & Corrections

Mistake: Knees caving inward (valgus collapse)

Correction: Focus on pushing knees out in line with toes

Why it matters: Knee valgus puts stress on knee joints and reduces power generation

Mistake: Not going deep enough

Correction: Work on mobility and descend until thighs are parallel

Why it matters: Partial squats don't fully activate glutes and limit strength gains

Mistake: Forward weight shift

Correction: Keep weight in heels and mid-foot, not toes

Why it matters: Forward weight shift reduces glute activation and stresses knees

Mistake: Excessive forward lean

Correction: Keep chest up and torso more upright

Why it matters: Too much lean stresses lower back and changes muscle emphasis

Progressions & Modifications

Make it Harder

Beginner

  • • Chair-assisted squats for support
  • • Partial range squats building to full depth
  • • Wall sits to build strength and endurance
  • • Box squats to learn proper depth

Intermediate

  • • Jump squats for explosive power
  • • Single-leg squats (pistol progression)
  • • Pause squats with 2-3 second hold at bottom
  • • Different stances (wide, narrow, sumo)

Advanced

  • • Pistol squats (single-leg squats)
  • • Jump squats with 180-degree turns
  • • Shrimp squats (advanced single-leg variation)
  • • Weighted squats with backpack or dumbbells

Make it Easier

Easier Versions

  • • Chair-assisted squats holding onto back of chair
  • • Partial range squats building mobility gradually
  • • Wall sits for isometric strength building
  • • Sit-to-stand from chair without using hands

Injury Modifications

  • • Very shallow squats within pain-free range
  • • Isometric holds in comfortable position
  • • Seated leg exercises
  • • Pool squats for reduced joint stress

Equipment Alternatives

  • • Resistance band around knees for activation
  • • TRX or suspension trainer for assistance
  • • Heel elevation with plates or board
  • • Stability ball against wall for support

Safety Notes

  • •Start with bodyweight only until form is mastered
  • •Stop if you feel knee or back pain
  • •Warm up with dynamic movements before squatting
  • •Progress depth gradually based on mobility
  • •Focus on form over number of repetitions

Pro Tips

  • •Practice the movement pattern daily to improve mobility
  • •Film yourself from the side to check depth and form
  • •Try different foot positions to find what feels most natural
  • •Focus on the mind-muscle connection with your glutes
  • •Use a mirror to watch your knee tracking

Muscle Activation

Quadriceps
80%
Glutes
70%
Hamstrings
45%
Core
40%

Exercise Stats

Difficulty:Beginner
Sets:2-4
Reps:10-25
Rest:60-90 seconds
Calories/min:5
Popularity:88/100

Secondary Muscles

CalvesCoreHip Flexors

Related Exercises

Barbell Bench Press

IntermediatePectoralis Major

Push-ups

BeginnerPectoralis Major

Exercise Expert

Mike Thompson, CSCS

Last updated: January 15, 2024