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

  1. Stand with feet slightly wider than hip-width apart, toes turned out 15–30 degrees.
  2. Arms can extend forward for counterbalance or stay at your sides.
  3. Initiate the squat by simultaneously bending at the hips and knees, as though sitting back into a chair.
  4. Lower until your hip crease drops below the top of your knee (full depth) or as deep as you can with good form.
  5. 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

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

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