Bodyweight Squat
How To Do a Bodyweight Squat With Proper Form
Stand with feet slightly wider than shoulder-width, toes pointing out.
Tighten your abs, roll your shoulders back, and keep your chest up.
Initiate movement by pushing your hips back slightly, then bend your knees.
Lower until your thighs are parallel to the ground or just below.
Press through your heels to return to standing.
Common Squat Mistakes
- Avoid squatting with your knees caving in or starting the movement by bending at the knees first.
- Ensure your back remains straight, not hunched, throughout the movement.
- Remember, start the squat with your hips and keep your heels on the ground for stability.
The Move Your Body Already Knows
Every time you sit down and stand up, you squat. Training that pattern on purpose with the bodyweight squat builds the leg and hip strength behind confident, independent movement, no equipment required. It is the foundation almost every other lower body exercise is built on.
What It Builds
The squat is powered by your glutes and the quads at the front of your thighs, with steady help from the hamstrings and inner thigh muscles. Together they strengthen the hips, knees, and ankles as one coordinated unit.
Doing It Right
This beginner friendly move is gentle enough for those managing hip arthritis when kept in a comfortable range. Push your hips back as if reaching for a chair, keep your chest tall, and drive through your heels to stand.
