Beginner 2 min read

Bodyweight Squats

Bodyweight squats are a fundamental movement pattern that activates the quads, hamstrings, and glutes while reinforcing proper squat mechanics. Use them as a warm-up drill to prepare the lower body for training or to counteract the effects of prolonged sitting.

Setup

Stand with feet slightly wider than hip-width apart, toes turned out 15–30 degrees.
Arms can extend forward for counterbalance or stay at your sides.
Initiate the squat by simultaneously bending at the hips and knees, as though sitting back into a chair.
Lower until your hip crease drops below the top of your knee (full depth) or as deep as you can with good form.
Drive through the whole foot to stand, squeezing glutes at the top.

Coaching Cues

What to feel:

Quads and glutes working together through the full range of motion
Weight balanced over the middle of your foot — not tipping forward or rocking back
Knees tracking over your toes throughout the movement

Common mistakes:

Knees caving inward — actively push them out in line with your toes
Heels lifting off the ground — widen your stance or elevate your heels on a small plate
Excessive forward lean — keep your chest up and brace your core
Cutting depth short — aim for hip crease below the knee if mobility allows

Tip

If your heels come off the floor, it’s likely an ankle mobility issue rather than a strength problem. Place small plates or a wedge under your heels while you work on dorsiflexion mobility separately.

Video and animated demos coming soon.

Programming

Parameter	Recommendation
Reps	15–20 per set
Sets	2–3
Frequency	Daily as a warm-up; before any lower body training
When to do it	Pre-workout warmup, lower body focus days

Progressions

Beginner: Squat to a box or chair — sit lightly and stand back up. Reduces range of motion demands.
Intermediate: Full-depth bodyweight squat with a 2-second pause at the bottom.
Advanced: Tempo squats (3 seconds down, 2-second pause, 1 second up) or single-leg pistol squat progressions.