Bodyweight Squat
beginnerstrengthpushcompound
- Body part
- Upper Legs
- Target
- Quadriceps
- Equipment
- Body Weight
- Secondary
- Abdominals, Calves, Glutes, Hamstrings
The bodyweight squat is a fundamental lower-body exercise that targets the quadriceps, glutes, and hamstrings. It builds functional lower-body strength, improves hip and ankle mobility, and serves as the foundation for loaded squat variations.
Instructions
- 1Stand with your feet shoulder-width apart, chest up, and hands either behind your head or extended in front of you.
- 2Lower your body by flexing your hips and knees, sitting back as if sitting into an imaginary chair.
- 3Descend until your thighs are parallel to the floor, or lower if your mobility allows, keeping your knees aligned with your toes and chest proud.
- 4Push through your feet to extend your hips and knees, returning to the starting position.